How to do it
Tighten your abdominals to stay stable during the entire hold.
- 1
Stand upright and hold onto a stable surface for balance if needed.
- 2
Bend one knee and bring your heel towards your buttocks.
- 3
Reach back with the same side hand and gently pull your ankle closer to deepen the stretch.
- 4
Hold for 20-30 seconds, then release.
- 5
Repeat on the other leg.
Expert tip
Keep your hips square and your spine neutral. Do not force the heel towards the buttocks if it causes discomfort.
Common mistakes
- ✕Bending the standing supporting knee
- ✕Jerking the ankle to pull it closer
- ✕Gripping the foot instead of the ankle