Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface, extending your legs so there are lying flat along the floor with the toes pointing up towards the ceiling. Slide your left foot back towards your hip so that your foot is flat along the floor and the knee is pointing up towards the ceiling, keep the right leg flat along the ground.

 

Step 2

Depress and retract your scapulae (pull your shoulder down and back) without increasing the arch in your low back or lifting your hips off the mat / floor. Hold this position throughout the exercise. Reach down with both hands and gently grab the back of the left thigh to pull your knee back towards your chest, at the same time keep your right leg lying flat along the ground and push the back of the heel into the ground while contracting (squeezing) your right glute (butt) muscle.

 

Step 3

To increase the stretch, maintain the abdominal contraction, exhale and slowly pull the knee further back towards the chest while straightening the leg and pushing your heel away from your body.  Hold position for 30-45 seconds, straighten the leg and repeat for 2-5 repetitions; alternate legs and repeat. 

 

Continue breathing through the exercise, use the exhale phase to slowly pull the knee towards the chest to increase the stretch.

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