Deep squat hold

Sit into a deep squat with your heels down and hold it to open the hips and ankles and stretch the adductors and calves.

How to do it

1. 01Stand with your feet shoulder-width apart or slightly wider, toes turned out.
2. 02Sink as low as you can while keeping your heels on the floor; hold onto something sturdy in front of you if needed.
3. 03Bring your palms together at your chest and use your elbows to gently press your knees out over your toes.
4. 04Keep your chest up and back long, with your weight spread across your whole foot.
5. 05Breathe deeply and steadily; to come up, press through your whole foot and stand slowly.

Common mistakes

• Heels lifting — widen your stance, raise your heels on a thin book or hold a support.
• Knees caving in — use your elbows to guide them over your toes.
• Collapsing with a rounded back — hold a support in front of you to keep your chest up.