Keep a neutral spine throughout the movement and avoid jerking motions. Your pelvis mostly performs the motion along with hips, your back leg should not move.
Kneel down on one knee keeping both your legs pointing straight ahead and place your hands on your hips.
How to Do:
1. To begin the stretch press your hips forward until you feel a stretch in your thigh.
2. Hold at this position for 20-30 seconds then alternate leading legs. Repeat both legs 2-3 reps.