Hips, knees, lower back and ankles
Wall Squat: Ankle Crossed Over Knee
A figure-4 hip opener done standing with your back on the wall, stretching deep into the outer hip while the standing leg gets stronger.
Hip Mobility60 to 102 seconds
Start your free sessionFree. No account or card. Built around your body.
Ways to adjust it
- Sit down less
- Hand resting on the crossed knee, no pressing
- Flex the crossed foot
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.