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Form illustrationMobility / Bodyweight
A supine hip opener in which the knees are drawn towards the armpits and the feet are held from the outside, releasing the inner thighs and lower back.
Bodyweight
beginner
compound
Lie on your back and draw both knees towards the chest.
Take hold of the outside edges of the feet, or the shins if the feet are out of reach.
Open the knees wider than the ribs and stack the ankles above the knees, soles facing up.
Press the feet gently into the hands and hold for the prescribed time with the lower back on the floor.
Release the feet and lower the legs.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
