From hands and knees, slide one shin forward under the chest with that knee angled out, extend the other leg straight behind, and level the hips before lowering onto forearms, a block or a bolster.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 90 seconds to 3 minutes per side, with a cushion under the front hip.
Swap to reclined figure four if the front knee complains, since that knee takes twisting load here. Keep the front foot flexed.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.