Technique
- Lie face down on the ground and bend your knees to the side.
- Bring your feet together and, if possible, place a sheet of paper between your feet (to make sure you are keeping the tension while performing the exercise).
- While pressing your feet together and keeping the legs bent, push your feet downward.
Muscles
Strength
Secondary
- Glutes
- Pelvis
- Hamstrings
Flexibility
Primary
- Glutes
Secondary
- Pelvis
- Hamstrings
Individual muscles
Individual muscles
- Gluteus maximus
- Piriformis
- Obturator externus
- Obturator internus
- Gemellus inferior
- Gemellus superior
- Quadratus femoris
Equipment
Appears in
Strength
Flexibility
Joint movements
trains stretches
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