How to: From a standing position, place both hands against a wall at shoulder height with feet in a staggered stance position hip width apart and straight. Slowly drop your hips a level, allowing the back legs knee to travel forward as far as you can without the heel coming off the ground. Focus on the stretch coming from the back of the lower leg furthest from the wall. This can be done actively for reps of 3 seconds or held statically for 30+ seconds.
Compensations: Watch for the back heel coming off the ground and the foot collapsing or externally rotating (toes shifting outward).