How to do it
You need: A wall or chair for balance.
Stand in a split stance with the leg to be stretched well behind you, both feet pointing forwards. Hold a wall or chair for balance.
- Gently tighten your lower tummy and the buttock of the back leg to tuck your tailbone under.
- Keeping your body upright, shift your weight forwards over your front foot.
- Feel a stretch across the front of the hip and the top of the thigh of the back leg.
- Hold the stretch, breathing steadily, then ease out.
Form cues
- You feel the stretch at the front of the hip of the back leg, not in your lower back.
- Your upper body stays tall and upright, not leaning forwards.
- The gentle buttock squeeze deepens the stretch without arching your back.
Common mistakes
- Arching your lower back instead of tucking the tailbone under.
- Letting the front knee travel far past your toes.
- Bouncing in and out of the stretch rather than holding it still.
Safety: Stop and message your physio if the stretch brings on pinching in the groin or pain in the lower back.