This is an excerpt from ACSM's Complete Guide to Fitness & Health 2nd Edition by American College of Sports Medicine & Barbara Bushman.
Hamstring and Buttock Stretch
Begin on your hands and knees (a). Slide your right knee up so that it is on the floor under your right shoulder and twist your lower leg so that your right foot is on the floor under your left hip. Exhale while slowly lowering your hips toward the floor and sliding your left knee back so that your left leg is extended and lying on the floor (b). Feel the stretch in the back of your right leg and buttock. For a deeper stretch once your back leg is extended, slowly lower your upper body to lie on top of your bent leg and place your arms on the floor. Repeat with your left leg bent under.
Inner Thigh Stretch
Sit on the floor with your back straight against a wall and your legs out in front. Slowly bend knees out to the side while sliding feet in toward your body until the soles of your feet touch. Keep sitting up tall and exhale while gently pushing down on knees until you feel the stretch in your inner thighs.
Learn more about ACSM's Complete Guide to Fitness and Health, Second Edition.