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Technique

  1. Start in a Deep squat.
  2. Rotate your hips and lower your knees to one side until they both touch the ground in a 90-90 position.
  3. Push through your legs to return to the squat position, then repeat on the other side.

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Form tips

  • Try to keep your torso as upright as possible throughout the transition.
  • Move smoothly without using your hands for balance if possible.
  • Do not stand up between repetitions
Logging: Each repetition involves working both sides.

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Muscles

Flexibility

Primary

  • Glutes
  • Pelvis
  • Hamstrings
  • Hip adductors
  • Quadriceps

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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

e17u

Deep squat internal rotation

Novice
e18s

Embryo in the Womb Pose

Intermediate
e18t

Embryo in the Womb Pose wrapping the legs

Intermediate
e10d

Seated side stretch

Beginner
w01l

90-90 to hurdle

Advanced
e1bh

Fallen triangle split

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.