Hips

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
• Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

• Keep your chest lifted and your back straight.
• Relax your hips and allow them to sink towards the floor.
• For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

• Allow your head to relax towards your feet.

Modifications

• If your hips are tight, sit on a folded blanket to elevate your hips.
• For a gentler stretch, keep your torso more upright.

Benefits

Groin, Hips, Knees, Lower Back

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Lift your feet off the floor to bring your knees towards your armpits.
• Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

• Keep your lower back pressed into the floor.
• Relax your shoulders and neck.

Modifications

• If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

Glutes, Groin, Hamstrings, Hips, Lower Back

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start on your hands and knees in a tabletop position.
• Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
• Gently press your hips back towards your heels.

Tips

• Keep your chest lifted and your gaze forward.

Modifications

• Bring your knees closer together to reduce the intensity.

Benefits

Groin, Hips, Lower Back

Instructions

• Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
• Lower your hips down into a squat position, keeping your heels on the ground.
• Place your elbows on the inside of your knees and press your palms together.

Tips

• Keep your chest lifted and your back straight.
• Gently push your knees outward with your elbows.

Modifications

• If your heels lift, place a folded towel under them for support.
• Hold onto a chair or wall for balance if needed.

Benefits

Calves, Glutes, Groin, Hamstrings, Hips, Knees, Lower Back, Quadriceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your shin parallel to your shoulders.
• Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
• Sit up tall and rest your hands on the floor to your sides.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex both feet to protect your knees.

Modifications

• Perform the movement with one leg extended if necessary.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Bring the soles of your feet together and let your knees fall out to the sides.
• Place your arms alongside your body with your palms facing up.

Tips

• Allow gravity to gently open your hips without forcing them.

Modifications

• Place cushions or blocks under your outer thighs for support.

Benefits

Groin, Hips, Spine