A yoga-derived hip stretch with the front shin angled across the body and the back leg extended, targeting the glutes and deep hip rotators.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
From hands and knees, bring one knee forward behind the same-side wrist with the shin angled across the body; extend the other leg straight back.
Square your hips toward the floor as much as is comfortable.
Stay upright on your hands or walk them forward and lower onto your forearms.
Hold and relax into the stretch in the outer hip of the front leg.
Press back up, return to hands and knees and switch sides.
Breathing: Breathe slowly and soften into the hip on each exhale.
Hips square
Flex the front foot to support the knee
Place a cushion under the hip if it doesn't reach the floor
Collapsing onto one hip
Forcing the front shin parallel
Twisting the front knee
Skip it or use the supine figure-four stretch if you feel any knee pain.