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.
What this exercise works
Muscles
adductors · gluteus maximus · erector spinae · hamstrings
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
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.
Technique cues and common mistakes
Keep the tailbone heavy on the floor rather than rolling onto the upper back.
Hold the shins or use a strap around the feet if the grip forces the shoulders off the mat.
Rock gently side to side to massage the lower back if it feels tight.
From guide to workout
Put this exercise into your week
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