Side kick position. Spread your feet two shoulder widths apart. Turn to face one side. Lower yourself by bending the front knee while you keep the back knee straight. Your hips should be facing the same direction you are. Keep the rear heel on the floor and hold your torso upright. Concentrate on pushing your hips down. Pushing them down while keeping your body upright will stretch out the muscles in front of the hip. This stretch will also develop isometric strength in the quadriceps of the bent leg.
Front stance position. This a basically the same as above, but lift the heel of the rear foot off the mat, letting the ball of the foot support the leg. This change alters the angle of the back leg and results in a slightly different stretch.
Touch the Toes
Back Arch
Standing Groin Stretch
Hip Stretch
Hip and Hamstring
Groin Stretch
Groin Hamstring, and Hip Stretch / Straddle Split
Front Splits
Butterfly Stretch
Single Hamstring Stretch
Hurdle Stretch
Gluteus Stretch
Double Hamstring Stretch
Double Hamstring / Calf Stretch
Final Hamstring / Groin Stretch