Step 1

Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

Standing on one leg (keep it straight but don’t lock out your knee), lift the other leg behind you and hold it in towards your bum

Step 4

There are a few options here…



1. Hold your foot with your hand

2. Hold your foot using your trouser leg, sock or shoe laces
3. Hold your foot using a loop like a jumper, belt or band
4. Hold your foot by leaning the top of it against something (e.g. the back of a sofa and push your bent leg towards the sofa)

Step 5

You should feel a stretch in the front of your bent leg

Step 6

Hold this for 10-15 seconds then relax and return to your starting position

Step 7

Repeat on your other leg