Dynamic hamstring and hip mobility drill. Transitions between a toe-touch and a deep squat position, progressively opening the hips.
Beginner
About This Exercise
Dynamic hamstring and hip mobility drill. Transitions between a toe-touch and a deep squat position, progressively opening the hips.
1Setup
Stand with feet shoulder-width apart. Bend forward and grab your toes (or ankles).
2Execution
Holding your toes, bend your knees and drop your hips into a deep squat. Push your knees out with your elbows. Lift your chest and hold for 2 seconds. Then straighten your legs back to the toe-touch position while keeping hold of your toes. Repeat.
Pro Tips
Use your elbows to push your knees out at the bottom
Lift your chest tall in the squat — do not round forward
Keep holding your toes throughout the entire movement
Each rep should feel easier than the last as your hips open up
Safety Notes
!If you cannot reach your toes, grab your ankles or shins instead
