ankle on the knee

Description:

This is a hip-opening stretch that targets your glutes, hamstrings, and lower back. You can do this stretch seated or lying down and it involves placing one ankle on the opposite knee to relieve tension in the hips and reduce lower back discomfort.

How to Perform the Exercise:

• 1. sit on the floor or in a chair with both feet flat on the ground
• 2. Lift your right leg up and place your right ankle on top of your left knee
• 3. Gently press down on your right knee to deepen the stretch
• 4. If you're on the floor, you can lean forward to increase the stretch
• 5. Hold the stretch for 20-30 seconds.

Body Part Used:

legs

Equipment Required:

none

Primary Muscles Used:

gluteus maximus, gluteus medius, piriformis

Secondary Muscles Used:

hamstrings, hip flexors, lower back

Alternate Exercises:

figure four stretch

Form Tips:

keep your back straight, avoid pushing too hard on your knee, breathe deeply through the exercise to relax the muscles

Common Mistakes When Performning:

arching the back, forcing the knee down, failing to keep the foot on the grounded leg flat on the floor, holding the stretch for a short amount of time