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This exercise is great for lengthening the anterior muscles of the hip by encouraging engagement through the eccentric phase of the movement.


  • Come to a kneeling position with a mat or towel underneath the knees for cushioning. 
  • Cross the hands over the chest and tuck the pelvis under. 
  • Slowly lower the trunk in a straight line from head to pelvis towards the floor. 
  • When you are unable to continue lower the hips onto the heels and rise. 
  • Repeat 3-5x 


  • Ensure that the hips stay tucked and remain in neutral position
  • Do not arch through the lumbar spine 
  • Avoid straining through the front of the neck