Stretch of extensors of the hip one leg on a bench

Move slowly until you feel moderate, localized tension rather than sharp pain. Hold without bouncing and come out of the stretch gradually. If the position is held for time, keep breathing and avoid accumulating unnecessary tension.

The goal is better control and mobility, not maximum range in a single session. Keep the intensity comfortable around hamstrings and reduce the range if you feel tingling, sharp pain or unpleasant joint pressure.