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Technique

  1. Start in a 90-90 position on the floor.
  2. Lift your front leg and straighten it into a Hurdler stretch position.
  3. Lower your chest toward your knee to deepen the stretch
  4. Return to the 90/90 position and switch to the other side.

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Form tips

  • Maintain control in your hips during the rotation.
  • Keep your spine long and tall.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Glutes
  • Pelvis

Secondary

  • Hamstrings
  • Legs
  • Hip adductors

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements

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Regressions

e00v

90-90

Beginner
e17c

Hurdler stretch

Intermediate
e18e

Sitting pike fold on foot

Advanced
w01v

Bent-legs transition Double Toe Hold

Advanced
w01u

Double Toe Hold

Advanced
e18f

Sitting pike fold on foot with partial rotation

Intermediate
e16m

Standing side leg lift

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.