Deep squat pry (hold)

Mobilityeasytimedno equipment

Hold at the bottom of a deep squat (heels flat) with the hands together at the chest (or holding a light weight) and the elbows inside the knees, pressing the knees outward to open the hips; the chest lifts and the hips may shift side to side or sink lower.

How to do it

1. Feet shoulder width or a little wider, toes out ~20-30 deg, hands clasped (or holding a light kettlebell) at the chest.
2. Sink into a full squat, heels flat, until the elbows sit against the inside of the knees.
3. Press the elbows out against the knees to widen them; use that lever to lift the chest and lengthen the back.
4. Breathe and optionally sway the hips gently left/right or sink lower; feet stay planted. Gaze forward.

Muscles worked

Supporting: adductors