Dynamic Leg Cradle

How to do it

1. Sit tall with both legs extended, then bend one knee and lift that foot from the floor.
2. Support the bent leg with one hand beneath the knee or upper shin and the other near the ankle.
3. Guide the thigh through a small comfortable arc toward the opposite shoulder and back toward centre without twisting or pulling on the knee.
4. Continue slowly through the same pain-free path, then lower the foot and repeat on the other side.

Form cues

• Keep the spine comfortably upright and the movement at the hip.
• Do not force the ankle or knee toward the chest.
• Stop for groin, knee or deep buttock pain.

Muscles worked

Stretches: gluteus maximus, hip external rotators

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