Form illustrationMobility / Bodyweight
A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.
Bodyweight
advanced
compound
From a forward fold, place both hands on the floor or on blocks beside the standing foot.
Shift the weight onto one leg and lift the other leg behind you.
Keep the standing leg straight and the hips as level as the lift allows.
Hold the position for the prescribed time, drawing the chest towards the standing shin.
Lower the lifted foot down 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
