Muscles worked:
Primary: Psoas major, Iliacus, rectus femoris
Secondary: Abdominals (Rectus abdominus, external and internal obliques, transverse), vastii (in an eccentric movement)
Equipment: Band/tubing, mat

Stand on one end of your mat with your legs about hip width apart. Tuck your chin into your chest and roll down until you are bent full at the waist. Hang over from your hips and keep your knees slightly bent. Cross your arms so that you are holding the opposite elbow and the weight of your upper body is pulling gently on your hamstrings. Take 4 relaxing breaths to stretch out the backs of your legs. Each time you exhale try to hang over a little further.

Once you have done the 4 breaths, bend your knees until your hands can take weight on the floor and walk your hands forward till you are on your hands and knees. Roll over into a sitting position. Take the band/tubing and tie it off or loop it so that you have a full loop that is about 6 inches in diameter. Put this loop around one foot with that foot flexed. Take the other part of the tube around the other foot, keeping it flexed. Tighten up on the tubing. Lay back on your back. Keep the unlooped leg straight and bend the looped leg’s knee toward your chest, keeping the foot flexed so that the band/tubing stays on the foot. Feel the resistance from the band/tubing. Pull the knee as close to your chest as possible, but leave your upper body and head on the floor. Then straighten out the leg, returning to your starting position. Don’t go so far that you lose tension on the band.
Repeat for 15 repetitions or until fatigue. If you can do 15 repetitions, progress to a stronger band or put two bands together.

Stud Muffin version: Do this exercise standing.