Stanky Leg

Instructions

1. Stand with your feet slightly more than shoulder-width apart.

2. Lower into a squat by bending your knees and hips.

3. Stay in the squat position as you shift a little more weight onto one leg.

4. On the other leg, pivot on the ball of the foot.

5. As you pivot, turn that leg inward so the hip moves into internal rotation.

6. Move only as far as you can while keeping control and good alignment.

7. Return the foot and leg back to the starting position while staying in the squat.

8. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not let the standing knee cave inward.

• Do not stand up out of the squat during the pivot.

• Do not let your chest collapse too far forward.

• Do not twist through the knee without allowing the foot to pivot.

• Do not force the internal rotation beyond what you can control.

• Do not rush the movement.

Extra Info

• You should feel this mostly in the hips, especially the rotators, along with the glutes and quads.

• You may also feel the feet and ankles working to control the pivot.

• The goal is controlled hip rotation while maintaining the squat position.

• You should not feel sharp pain in the knee, hip, ankle, or low back.