- Initial Stretch (Warm Up)
- With both legs on the ground, lift your left leg towards you.
- Move the bent leg further to the side keeping your foot on the ground.
- Drop your left knee to the ground, allow your thigh to be parallel to the other leg when dropped.
- Lie back flat on the ground while maintaining your foot position
- Keep your back to the ground (don’t arch!)
- Drive your left inner thighs close to the ground without lifting your glutes off the ground.
- Lift your other foot off the ground and place your right foot on the outside of your left knee.
- You should not feel any strain on your left knee
- Let gravity take over and hold the position for ~2mins.
- Active Stretch
- Use your left leg and apply your greatest resistance to your right foot for 10-15s.
- Let go of the tension on your left leg on an 8-count. Your left leg will drop further to the ground.
- Apply some pressure with your right foot and drive your left knee closer to the ground without lifting your glutes and keeping back off the ground.
- If you can squeeze your palm between your spine and the ground, you aren’t keeping your back on the ground!
- Hold for 10-15s, and slowly release that tension over another 8-count.
- Repeat the Active Stretch portion 2-3 times.
- Switch Leg and repeat this exercise once more.
- If you think about all of the hip stretches, people usually focus on external hip rotation, but that only solves half of the hip-opening equation because you should be incorporating internal rotation of hips, too.
- By stretching out your hips in both directions, you’ll be moving your pelvis through its full range of motion which improves overall hip mobility
- Prevents lower back injuries
- Activate your glutes during your gait cycle
Advanced: Raise your bent foot further up closer to your glutes making it harder for your bent knee to reach the ground.