Xingtai Express News: Home Fitness – Leg Pulling Forward (2)
Action Function
Stretch the external muscles of the hip of the front leg and the flexor muscles of the hip of the back leg.
Action Steps
1. Stand upright in a normal stance, with feet shoulder-width apart, head up and chest out, abdomen tightened. Extend the left leg forward into a split position;
2. Raise the left knee to the chest, raise the left hand to hold the knee, raise the right foot to the ankle in a 'cradle' shape, slowly use force to pull upwards, while the left heel rises, contract the left gluteus maximus, hold the stretching action for 1-2 seconds;
3. Move the right leg forward, repeat the above action, cycle through, 4 times per side;
4. Pay attention to keep the back straight during stretching, contract the support leg side gluteus maximus.
Source: Xingtai Municipal People's Government
