Start by standing facing away from a wall. Come into a half-kneeling position with your right leg elevated and a 90 degree angle at the knee. Place your left knee a few inches away from the wall with your foot pointing straight up and resting against the wall. Be sure to keep left thigh in line with your body and shin. Bring your torso upright and tuck your pelvis forward. You should feel a deep stretch in your quad and hip flexor. If the stretch is too intense increase the distance between the wall and your back knee. The more flexible you are the closer your back knee should be able to get to wall whilst still maintaining a fully upright position and neutral spine. Hold for the recommended amount of time and then repeat on the other side.