How to do it
Keep your pelvis level and squared straight forward throughout the hold.
- 1
Stand on one leg, using a wall or chair for balance if needed.
- 2
Bend your other knee and hold the ankle with your hand, bringing the heel towards your glutes.
- 3
Gently push your hips forward to enhance the stretch on the quadriceps.
- 4
Hold for 15-30 seconds, then switch legs and repeat.
Expert tip
Keep your knee pointing straight down to avoid lateral stress on the joint.
Common mistakes
- ✕Arching the lower back excessively
- ✕Letting the standing knee lock out
- ✕Pulling the ankle too forcefully