Standing Single Leg Pike

The Standing Single Leg Pike stretch uses gravity to pull the stretch deeper into your posterior chain. Because it pressed into one leg at a time, the intensity of the stretch increases.

Type Of Exercise: Flexibility
Muscles: Hamstrings, Glutes, Calves
Difficulty: Moderate
Equipment: Body Only, Yoga Block

Standing Single Leg Pike (Right Side)

Begin standing about one foot from a wall, facing away.
Bend your left knee and place your shin on the wall behind you.
Fold down into a pike stretch, reach toward the floor, and press your hips back toward your left heel and the wall.
Before folding too deep, be sure you have an anterior pelvic tilt (APT).
Use your hands and props if necessary to maintain balance and lengthen your torso along your right leg.
Hold a comfortable, yet challenging single leg pike for time.

Exercise: Wide Hurdler
Type of Exercise: Flexibility
Muscles: Hamstrings, Glutes, Calves
Difficulty: Beginner
Equipment: Body Only, Yoga Block

Exercise: Bent Vertical Lunge
Type of Exercise: Flexibility
Muscles: Hips, Quadriceps
Difficulty: Moderate
Equipment: Body Only