Loaded Piriformis Strech elevated

Tutorial

1. 1
   Starting position: Lunge. The right foot is on the elevation.
2. 2
   The foot is in front of the knee (knee angle always slightly greater than 90°. The left foot crosses the line of the right foot by one foot width. Support yourself diagonally on the elevation with your hands (right hand further forward than the left)
3. 3
   Execution: Rotate out from the hip joint --- thigh and knee move outwards and downwards.
4. 4
   The hip muscles brake. The foot tilts onto the outer edge --- do not(!) bend the ankle joint.
5. 5
   Return: Press the outer edge of the foot into the elevation and, in the last third of the movement, pull the knee back in front of the chest using the inner thigh.
6. 6
   10x, then change sides.