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

The art of the fitness getaway

A few ideas for combining travel and fitness.

Read more

9 ways to cut your risk of cancer

World Cancer Research Fund research reveals some tips.

Read more

25% off Fitbit trackers & Aria scales

Medibank member discounts on Fitbit trackers and Aria scales

Read more

Running my own race at the Medibank Melbourne Marathon Festival

Ben Hill shares one of the proudest moments of his life.

Read more

Feel Good: Free outdoor fitness in Brisbane

Medibank Feel Good program schedule and details.

Read more

Steve Moneghetti’s top race day tips

The running legend shares some quick tips.

Read more

Your race day eating plan

Sports dietitian Tim McMaster shares some tips.

Read more