Thank you so much Michael, this is what I call a complete reply 🙂

try this banded hip external rotation mobilization

I will definitely give a try in the next day. But initially my goal was to stretch my glut muscles without having to bend my knees which are currently too painful 🙁

In terms of the couch stretch start with the partial movement with the torso at 45 degrees …

This is what I’ve done the day I read you reply and now I think I understand the effect of opening the hips. Of course it stretch a lot in quads but I feel it in the hips/glute when lowering the pelvis and opening my knee out.

Best regards,
Martin