How to do it
Press the non-stretching leg flat against the floor for stability.
- 1
Lie face down on the floor or a mat.
- 2
Bend one knee and reach back to grab your ankle with the same side hand.
- 3
Gently pull your heel towards your glutes until you feel a stretch in the front of your thigh.
- 4
Hold for 20-30 seconds, then release and switch legs.
Expert tip
Keep your hips pressed to the floor to prevent arching your back and to ensure a deep stretch in the quadriceps.
Common mistakes
- ✕Yanking the ankle up too quickly
- ✕Letting the bent knee drift outward
- ✕Craning the neck up off the floor