Kneel on one knee with the other foot forward. Tuck your tailbone under so the low back flattens, squeeze the back glute, then glide your hips forward a few centimetres until the front of the back thigh pulls.
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Movement guide
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Detailed 3D lesson · technical checks completed. Clinical review is pending.
The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Stop if kneeling causes knee pain or the front of the hip feels pinched.
Easier. Choose a smaller shift and use a stable chair for balance. Add knee padding; skip kneeling if it is uncomfortable.
These are written modification notes, not separate verified demonstrations.
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.