Stretching the muscles around the thighs in a seated position
Reps5 times
Calories burned21 kcal
LevelBeginner
Changing duration and load is available in our application
Sit on the floor. Leaning forward, grab your thighs above your knees with both hands.
Keep your knees together and legs extended forward. Press your chest to your knees. In doing so, you can stretch your back muscles by pulling your back away from your knees while wrapping your arms around your thighs.
How to perform the exercise
5 times
21 kcal
Control your movement and do not rush.
01
Start position
Sit on the floor.
02
Hug
Leaning forward, hug your thighs above the knees with both arms.
03
Legs
Keep the knees together and the legs extended forward.
04
Press
Press your chest to your knees.
05
Hold
Hold this position for 15–20 seconds.
Variants
Beginner
Lean with a small range.
Middle
Increase the lean and hold time.
Professional
Increase the lean and pull the back away from the knees.
Which muscles are working
Thighs and glutes
Benefits of the exercise
Strength
Stretches the hamstrings and back.
Balance
Improves spinal flexibility.
Simply
No equipment needed.
Contraindications
Acute pain in the lower back or thigh.
Recent thigh injuries.
Medical prohibition of forward bends.
Recommendations
Knees
Keep them together.
Back
Lean smoothly.
Breathing
Exhale on the lean.
