Lie on your back with both knees bent.
Cross your right ankle over your left knee in a figure-4 position.
Your partner kneels in front and places their hands on the back of your left thigh and your right knee.
The partner gently pushes your left thigh toward your chest, deepening the glute stretch. Hold 15-30 seconds.
Contract phase: Push your right knee against the partner's hand (away from your chest) at about 20-30% effort for 10-20 seconds. The partner resists so there is no movement.
Relax completely. The partner gently pushes deeper into the stretch. Hold 15-30 seconds.
Repeat the contract-relax cycle 2-3 times, then switch sides.