Your legs form two 90-degree angles, one inward, one outward. Sit on the floor with your back leg bent so your hip rolls inward—knee points toward you, shin angles in. Your front leg bends opposite, hip rolling outward—knee points away, shin angles out. Sit tall through both sit bones, chest upright and square over your hips. Do not lean forward or sideways. Both angles should be true 90s; that precision is what works. Hold this position, breathing deeply. Hold duration varies by context—warm-up or cool-down—so listen to your hips. The stretch sits deep in your glutes and hip rotators. Most people trap themselves trying to force their front knee to the floor; if it doesn't land naturally, slide a block under your hip to reduce the demand.

PLANS THAT USE IT 1

Athletic 3-Day Full Body3× / week · advanced