11) Hooked Knee Drop, click here.
This stretch is "in between" the Dual Knee Drop and the Cross Over. It is a bit more intense than the Dual Knee Drop, but less likely to be performed incorrectly than the Cross Over. However, if you have poor leg strength the weight of your top leg can pull your lower knee closer to the ground than your hip muscles might want to allow, so ensure the Dual Knee Drop is very easy before practicing this stretch. When performed correctly this is a good stretch for the Sartorius, TFL, Glutes (especially the Glute Med and Min), and the obliques.
Video coming soon.