Step one foot to the outside of the same hand in a low lunge, drop the back knee if you like, then lower onto forearms or blocks so the front hip sinks and the inner thigh opens.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 60 to 90 seconds per side on forearms or blocks, 2 rounds.
Come out if the front hip pinches at the crease rather than stretching, and pad under the back knee.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.