Technique
- Sit on the ground with one leg extended forward and the other bent so the foot is behind your back.
- Hinge at the hips to lean your torso forward over the straight leg.
- Reach for your foot and hold the stretch.
Form tips
- Focus on hinging at the hips rather than rounding your back.
- Keep the extended leg straight.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Glutes
- Pelvis
Secondary
- Hamstrings
- Legs
- Hip adductors
Equipment
Appears in
Flexibility
Joint movements
trains stretches
Progressions
90-90 to hurdle
Advanced
View Similar Exercises
View Similar Exercises
Partial front split
Intermediate
Fallen triangle split
Intermediate
Sitting pike fold on foot with partial rotation
Intermediate
Supine one-leg fold
Intermediate
Butt balancing pike fold
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.