How to do it
Keep your standing knee soft rather than locked fully straight.
- 1
Stand upright and grab your ankle or foot from behind.
- 2
Pull your heel towards your glutes, keeping your knees close together.
- 3
Hold onto a wall or stable object for balance if needed.
- 4
Hold the stretch for 20-30 seconds, then switch legs and repeat.
Expert tip
Maintain good posture throughout the stretch and focus on keeping your knee pointing straight down to avoid putting stress on the knee joint.
Common mistakes
- ✕Letting the lifted knee drift outward
- ✕Arching the lower back during the heel pull
- ✕Leaning the torso forward during the hold