Technique
- Stept the feet apart wider than shoulder width, and turn the right foot out 90 degrees, bending that same knee 90 degrees also.
- Turn the left foot in slightly.
- Reach the arms out to the sides from the shoulders with the palms facing down.
- Gaze over the right fingertips.
- Take 5 breaths.
- Turn the feet to repeat on the left side.
Form tips
- Keep the bent knee in line with the hip and ankle, not allowing it to collapse inward or splay outward.
- Keep some weight in the back foot and ground the legs and feet strongly.
- Keep the spine centered over the hips, avoiding leaning forward or backward.
- Keep the hips in a neutral position by allowing the tailbone to drop down and lift the navel inward and upward toward the spine.
- Keep the shoulders relaxed.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Quadriceps
- Glutes
- Hamstrings
Secondary
- Pelvis
- Hip adductors
Flexibility
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Flexibility
Other disciplines
Progressions
Elbow-support side angle
Novice
Revolved side angle hand inside
Novice
Chair and Warriors
Intermediate
Regressions
Standing quad stretch
Beginner
View Similar Exercises
View Similar Exercises
Horse stance
Beginner
Wide squat
Beginner
Shiko
Novice
Crouching stance
Novice
Wide horse stance
Novice
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