Standing figure-4 tree

Muscles

• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

Technique

1. Stand tall with your feet hip-width apart, then shift your weight onto one straight, engaged standing leg.
2. Lift the opposite knee, flex that foot and cross the ankle over your standing thigh, just above the knee.
3. Bring your palms together at your chest in prayer position and lengthen your spine, keeping your torso upright.
4. Press your crossed knee down and out to open the hip while keeping your hips level and square to the front.
5. Fix your gaze on a point ahead and hold, then release and repeat on the other side.

Form tips

1. Stay tall; do not sit back into a squat.
2. Flex the crossed foot to protect that knee.
3. Keep your hips squared to the front rather than letting the lifted-leg hip open up.

Similar Exercises

• Standing quad stretch
• Standing front leg toe hold
• Front leg swing
• One-leg stand eyes closed
• Side leg swing

Equipment

• Ground (standing)