HOW: Start in the quadruped position on your hands and knees with your toes tucked under your feet. Push the ground away from you with your hands, which will cause your body to go backwards onto your knees. Bring your butt as close as you can towards your heels, ideally these two can touch.
FEEL: You will feel a stretch in your knee and/or the front of your thigh with this exercise.
COMPENSATION: Make sure you are rocking straight back evenly, sometimes people will shift to the side they feel more comfortable moving on.