9 exercises to open the hip joints

2. Plie squat without weighting

Performing deep plies without difficulty is one indicator of your readiness to move to deep stretching.

1. From a standing position, spread your legs wider than shoulder level, turn your feet and knees out to the sides.
3. Make sure that when squatting, the knee angle is 90 degrees, and the knee is exactly above the heel.
4. Do smooth, slow squats as you exhale, do not seek to align your knees while lifting, they remain slightly bent.
5. After doing 6-12 reps, hold the squat position.
6. Place your hands on the inner surface of the thigh, thereby trying to stretch the hip joints and muscles even more.
7. Swing from side to side in low amplitude for 8-15 seconds at a comfortable pace.