Hip Sway Straddle Fold

Setup

1. Stand with your feet significantly wider than shoulder-width apart.

2. Hinge forward at your hips, keeping your back straight and core engaged.

3. Place your hands on the floor in front of you. You can use your fingertips or palms for support.

Movement

1. From the hinged position, shift your weight towards your right foot, bending your right knee slightly while keeping the left leg extended straight.

2. Feel a deep stretch along the inner thigh (adductor) of your left leg.

3. Smoothly transition by shifting your weight across to your left foot, bending your left knee and keeping the right leg straight.

4. Alternate back and forth in a slow, controlled rhythmic motion.

Form Tips

• Back Alignment: Keep your spine neutral throughout the movement to avoid rounding your lower back.

• Depth: Only go as deep into the side lunge as your mobility allows while keeping your hands on the floor.

• Weight: Keep your feet firmly planted; ensure your heels remain in contact with the ground during the weight shift.