Technique
- From a standing position, fold forward and place your hands on blocks.
- Shift your weight to one leg and hand, lifting the opposite leg, hip, side body and hand up.
- Turn your chest to face that side.
- Look up at the extended hand.
- Reach out through the extended leg and arm.
Form tips
- This is an external rotation of the standing leg hip. Keep that knee in alignment with the hip and foot.
Logging: Work each side for the time indicated.
Muscles
Strength
Secondary
- Legs
Flexibility
Primary
- Hamstrings
- Hip adductors
Secondary
- Legs
- Pelvis
- Glutes
Individual muscles
Individual muscles
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Strength
Balance
Other disciplines
Joint movements
Progressions
Half moon pose
Intermediate
Regressions
Ankle-support triangle
Novice
Block-support triangle
Beginner
View Similar Exercises
View Similar Exercises
Standing side leg toe hold
Novice
Assisted hip airplane
Novice
Hip airplane
Intermediate
Standing front leg toe hold
Novice
Standing front leg pull
Intermediate
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