Simple, soothing, and your lower back loves it.
Keep your head and shoulders on the floor and the bottom leg long, no white-knuckling.
Drawing one knee into your chest gently flexes the hip and opens up the glute and lower back on that side while the extended leg keeps the pelvis anchored. Because you work one leg at a time, each hip gets its own stretch without the other side compensating. It earns its place as a go-to wind-down after leg sessions and a gentle first move for stiff mornings and cranky lower backs.
Around 20 to 30 seconds per side, breathing slowly, and repeat two or three rounds. It should feel like a gentle pull in the glute and lower back, never a strain you have to fight.
Yes, keeping the bottom leg long on the floor anchors the pelvis and adds a mild stretch to the front of that hip. Letting it bend makes the stretch easier but shallower, so straighten it when you can.
After training or before bed, when you want tissues to relax, and it is gentle enough for daily use. Many people also use it first thing in the morning to ease a stiff lower back before moving.
