Draw the belly button in and upward toward your spine. Be sure to exhale fully to get the belly button as far back as possible, then use short breathing to prevent the abdomen from losing the position.

Actively open your hips by pressing your knees over your ankles while allowing the weight to help sink your hips lower.

Get deeeep into hip flexion with this sumo hinge by adding a little spinal extension- think belly button drops towards thighs. Can be performed weight free to start as long as you are actively engaging the position. Elevate feet for deeper range.

This exercise trains strength and tolerance in spinal flexion- which is often feared for being a vulnerable movement. Since all movement is trainable, we should strive for strength in all positions to reduce vulnerabilities. If you have a good strength baseline, a short range with light weight can be used to start. If new to training, begin unweighted and gradually increase range.

Using handles for support and light assistance you can sit all the way down into a cossack squat for maximum stretch and range.

A simple, but not necessarily easy hip activity. This is an active range of motion exercise, using your muscles to get into position.

Lean forward and lower slowly to actively lengthen the quads. Pick up your back toe for great quad/hip flexor stretch, and add a back bend for the deepest reach.

Grab some sliders and reach as far as you can to stretch and activate adductors and surrounding hip tissues. Don't rush, let yourself strrrreeeetch..