Live Better
 
 

Wide Leg Squat

Physiotherapist Charissa Fermelis shows you a stretch for your hips, legs and back.

Woman doing wide leg squat stretch

How to

  1. With the feet wide apart, rotate your legs outwards by externally rotating the feet. Fold forward from the hip and place your hands on the floor beneath you.
  2. Inhale to reach your bottom higher in the air, exhale to slide your hands to your feet. Grasp your arches with your hands and take your bottom towards the floor, bending your knees and pressing them out to the side with your arms.
  3. Allow your pelvis to sink into the pose, releasing tension from the lower back and hips. Think of your torso like a see-saw – as your tail gets lower to the ground, lift the chest higher.

woman doing a wide leg squat stretch

woman doing a wide leg squat stretch

Tips

The pelvis is not a solid ring of bone, but rather a composition of two hemi-pelvises and your sacrum, with three joints connecting it all together. Like any joint in the body, there needs to be adequate mobility and stability for optimal function.

This is particularly important around the pelvis, given the large load transference passing between the upper body and lower body with each step. Sometimes the sacroiliac joints (at the back) can become stiff and compressed, unstable or a combination of both.

Stretch out your whole body with the be. Stretching Guide.

Recommended Reading

Exercise

The best reasons to exercise outside

Sports scientist Luke Ashcroft explains the top benefits. Read more

Exercise

Set your kids up to play sport safely

Tips to prevent your kids getting hurt. Read more

Exercise

Fuel for active kids

Find out more about nutrition and exercise for young people. Read more

Exercise

Make recovery a part of the program

Why proper recovery from injuries is so important for kids. Read more

Exercise

How to get in the sports performance zone

Your mindset can play a big role in your sports performance. Read more

youtubetwittersign-up-userArtboard Copynp_phone_503983_000000download_red4xdownload_red4x copyArtboardmember-offer-starLogoMedibank - Logo - ColourOval 5Instagram iconicon-editdownload_red4x copygive-back--spinesgive-back--moneygive-back--massagegive-back--likegive-back--jointgive-back--emailgive-back--dislikedownload_red4xdownload_red4xGroup 5filter-iconfacebookMobile Navcheckcarret-upcarret-rightcarret-leftcarret-downGroup Copy 2arrowarrow-circleanimated-tick