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@Dammit
Sit on a chair/similar.
Grasp your lower leg just below the knee and bring the leg up toward your chest as far as you can.
The goal here is not involve none of the hip flexors in the raising of the leg- they should all be totally relaxed.
Ensure that your spine is upright- in fact, better to be arching backward slightly, then release your leg and hold for 10 seconds.
Try it with your back arched the other way- hunching slightly, and notice how (if like me your flexor is not working) much easier it is.
Then go back to doing it with your back vertical.