KI - Lotus Opener (sitting)
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Start Stretch HerePosition One
Lotus Opener (sitting) - Starting Stretch Position
Eccentric Stretch
Continuously activate the inner frontside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the inner frontside of your thighs while moving from position one into position two.
End Stretch HerePosition Two
Lotus Opener (sitting) - Ending Stretch Position
Isometric Stretch
Continue to activate the inner frontside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the inner frontside of your thighs while remaining in position two.

Target Area

Inner Front Thighs, Groin

Pectineus, iliacus, adductor magnus, sartorius

Getting Into Position

Start in a seated position with both legs bent and your feet near each other at your midline.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the inner frontside of your thighs by naturally resisting and generating tension while moving into position two.

Start with both knees close together. Squeeze in with both knees to contract your groin muscles as your arms push both knees out and away from your body to stretch.

Isometric Stretch

Continue to activate the inner frontside of your thighs while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the inner frontside of your thighs by contracting the target muscles as you move into position one.

Start with both thighs open, knees close to the ground. Squeeze both knees together as your arms slow down this movement to strength train the anterior medial aspect of your thighs.

Isometric Strength

Continue to activate the inner frontside of your thighs while remaining in position one.

Video