Form illustrationMobility / Bodyweight
A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg.
Bodyweight
beginner
compound
From kneeling, step one foot forward so the knee stacks over the ankle.
Lower the back knee to the floor and untuck that foot.
Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.
Lift the chest, raise the arms if it feels good, and hold for the prescribed time.
Step back and repeat on the other side.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
