Wide Leg Forward Fold
The Fix: Promotes external rotation of the hips and stretches inner thigh muscles.
How to Do It: Step out your feet hips-width apart, keeping them parallel. Engage the thigh muscles by drawing them up. Inhale and lift your chest, lengthening your torso. Exhale and lean the torso forward from the hips. As you go down, try to press your fingertips onto the floor directly below your shoulders, making sure to extend elbows fully. If possible, rest the crown of your head on the floor. Flex your toes, keeping them (along with your knees) pointed upwards as you draw your shoulders away from your ears.
Why It Works: “This is a beneficial move to do to open up hips before box jumps,” says Kelly. “It also helps with hip flexion during squats, wall balls, and lunges.”