The floor variation of this drill removes the box and works the same hip flexion plus external rotation pattern from the ground. It allows for deeper end-range exploration and is excellent for building squat and lunge mobility.

Setup

  1. Sit on the floor with your right leg bent in front of you, shin angled across your body, and left leg extended behind you (similar to a pigeon position).
  2. Place both hands on the floor in front of you for support.
  3. Lean your torso forward over the front shin, driving the hip into deep flexion and external rotation.
  4. Gently oscillate or hold at end range for 5–10 seconds.
  5. Perform 8–10 reps, then switch sides.

Coaching Cues

What to feel:

  • A deep stretch in the outer hip and glute of the front leg
  • The hip joint being compressed in a combined flexion and external rotation position

Common mistakes:

  • Forcing the shin to be perfectly parallel to your body — angle it to whatever feels best for your hip
  • Collapsing the chest — keep some extension through the thoracic spine
  • Ignoring pain in the knee — if the knee hurts, reduce the shin angle or elevate the hip with a cushion

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 8–10 per side
Hold 5–10 seconds per rep
Sets 2–3 per side
Frequency 3–5 times per week
When to do it Lower body focus, full mobility session

Progressions

  1. Beginner: Use a block under the front hip and keep the torso more upright.
  2. Intermediate: Hips on the floor; lean forward with a flat back.
  3. Advanced: Add slow rotational movements at the bottom, exploring internal and external rotation at end-range flexion.