Position the back foot on a steady object to create support and limit the hips from rotating.

Hold the bottom position of a low lunge. Stay long and not too squatty. Keep your torso upright. Pull the heel of the front foot towards your body. This will create tension in the hamstrings. Create a squeeze on the front and backside of the opposite hip! Hold the position and breath. If you can't hold position. Stop the time. Reset and continue. Maintaining a good position is the most important part.