A great exercise for the top of the legs / bottom of the torso
This will stretch your hips, hamstrings and glutes. It will also involve the hip flexors and stretch the groin.
For this exercise you will ideally need a weight. A kettlebell is good and so too is a bag of sugar. You should hold your weight as though you have a large goblet, that is let the weight rest in your hands which are pointing upwards in a “U” shape.
Stand with feet about shoulder width apart. Lower into squat with elbows inside the knees. Push the knees apart with your elbows. Hold the squat for 10 seconds and stand