Technique
- From a seated position with straight legs, bend the right knee and bring the right foot to the left thigh, making a L shape with your femur bones.
- Draw the right heel to the right groin.
- Lengthen the spine and fold forward over the inside of the left (straight) leg. You should feel a stretch on the side of the bent leg. Grab the sides of the foot or the left wrist with the right hand.
Form tips
- Ideally, the angle between the two femur bones is 90°.
- Avoid rounding your lower back when folding,
- Look towards the foot of the straight leg to emphasize the lengthening of the spine.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
- Pelvis
Equipment
Appears in
Flexibility
Other disciplines
View Similar Exercises
View Similar Exercises
Sitting one-leg forward fold
Novice
Butt balancing one-leg up
Intermediate
Sitting pike pull feet
Novice
Block-assisted sitting pike fold on heel
Novice
One-leg forward bend
Beginner
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.