Seated Bent Knee Abduction
Seated on the floor leaning back on the hands, open one bent knee out to the side and bring it back up; the outer hip drives the opening.
How to do it
Setup
Seated on the floor, hands behind you, knees bent, feet flat.
Steps
- Open one knee out to the side, the foot staying on the floor.
- Lead with the outer hip, as far as is comfortable.
- Bring the knee back up and switch sides.
Common mistakes
Letting the knee fall open: lower it under control. Rounding the back: sit tall on the hands. Rocking the pelvis toward the open side: keep both sit bones down.
Breathing
Exhale opening, inhale returning.
