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

Wet weather survival guide for cyclists

Just follow this checklist to stay dry and safe this winter.

Read more

On the ball: Melbourne United’s Kyle Adnam

We chat with Melbourne United basketballer Kyle Adnam.

Read more

What is the best time of day to workout?

AM or PM: When will you get the most out of exercise?

Read more

15% off Thule products for Medibank Strava Club members

Medibank Strava Club members get discounted Thule products

Read more

Team up: Here’s why you should join a sports team

Playing a team sport is a great way to get fit.

Read more

The ultimate super smoothie recipes

Netball's elite spill their secret ingredients.

Read more

Why you should be playing more golf

It’s not just for retirees and rich people.

Read more