Back to all exercises
Open the Plan Builder
Exercise overview
Training details
QuadricepsHip FlexorsUpper BackGlutes
Equipment
Bodyweight
Sets × time
2 × 30 sec
Rest
20 sec
How to perform it
Step-by-step instructions
- 01Lie on one side and bring the top hip and knee forward to about 90 degrees, supporting that knee on the floor.
- 02Use the lower hand to keep the top knee anchored while maintaining a comfortable, neutral pelvis.
- 03Bend the bottom knee and reach back with the top hand to hold the ankle or foot behind you.
- 04Gently draw the lower heel toward the glute, then rotate your upper chest toward the ceiling without forcing the lower back.
- 05Breathe into the stretch through the front thigh, hip, and upper back, release slowly, and repeat on the other side.
Use this exercise in a plan