Find a wall and get down on all fours and move your bent knee back into the wall with your shin and the top of your foot touching the wall. Then bring the forward leg into a 90-degree angle with the knee directly over the ankle. Then stand tall with your torso and your chest and eyes up looking forward to the opposite side of the room. Squeeze your glutes and hamstrings to prevent hyperextending your lower back. Hold for 30 seconds and switch to the other side.
You will feel an intense stretch on the right front side of your hip.