A seated one-legged fold: one leg stays straight while the other foot rests against the inner thigh, so the hamstring of the straight leg lengthens one side at a time.
What this exercise works
Muscles
erector spinae · hamstrings · adductors · gluteus maximus
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Sit with one leg straight in front of you and the other knee bent out to the side, that foot at the inner thigh.
Turn the chest towards the straight leg so the navel lines up with the thigh.
Hinge from the hips and reach forward along the straight leg with a long spine.
Hold the fold for the prescribed time, breathing into the back of the leg.
Come up with a flat back and repeat on the other side.
Technique cues and common mistakes
Sit on a folded blanket so the pelvis can tip forward instead of the back rounding.
Keep the toes of the straight leg pointing up rather than rolling out.
Use a strap around the foot when the hands do not reach it comfortably.
From guide to workout
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