Loaded Piriformis Stretch

Tutorial

1. 1
   Starting position: Lunge, right foot in front.
2. 2
   The right foot is in front of the knee - knee angle always slightly greater than 90°.
3. 3
   The left foot crosses the line of the right foot by one foot width.
4. 4
   Support yourself with your hands diagonally offset next to your right leg (right hand further forward than the left)
5. 5
   Execution: Rotate out from the hip joint --- thigh and knee move outwards and downwards.
6. 6
   The hip muscles slow you down.
7. 7
   The foot tilts onto the outer edge --- do not(!) bend the ankle joint.
8. 8
   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.
9. 9
   10x, then change sides.