The couch stretch is one of the most effective movements you can do for opening up your hip to the end range of motion. Adopt a kneeling position in front of something that you can use to hold your foot up (i.e., a couch chair, or against the wall). Your back knee should be completely flexed, meaning your heel is as close as possible to your butt.
It’s easy to compensate in this position by hyperextending your lower back, but it’s crucial that you don’t. Instead, focus on squeezing your glutes and hamstrings, which will push your hips forward intensifying the stretch. If your right foot is back, you should feel an intense stretch on the right front side of your hip. Hold it for a long time, like a minute or two, and then switch sides.
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