How to do it
Anchor the extended leg's toes pointing straight up to the ceiling.
- 1
Sit on the floor with your legs extended in front of you.
- 2
Bend one knee and place the foot of the bent leg on the outside of the opposite knee.
- 3
Gently press on the bent knee with your hand or elbow to increase the stretch.
- 4
Hold the stretch for 20-30 seconds.
- 5
Release and repeat on the other side.
Expert tip
Keep your hips stable and avoid compensating by tilting your pelvis. The rotation should come from the hip joint itself.
Common mistakes
- ✕Letting the bent knee drift inward
- ✕Rounding the torso forward during the press
- ✕Bouncing the knee with rapid pulses