This week’s Kinstretch online class was a lower-body focused session built around improving hip external rotation, tibial rotation, hip flexion, knee flexion, and ankle control.

We started with a full CARs sweep to prime the neck, spine, scapulae, shoulders, hips, knees, and ankles before moving into more focused lower-body work. The main hip focus was external rotation (ER), using the bearsit and butterfly bases to build more usable range, stronger end-range control, and better awareness of where the hip is working versus where the pelvis or spine may be compensating.

From there, we trained knee external rotation and tibial rotation control, which supports better lower-limb mechanics for squatting, lunging, running, and directional change. We also worked hip flexion lift-offs to strengthen the ability to actively lift and control the leg, especially in positions where the body normally wants to lean back, round, or borrow range from elsewhere.

The class also included focused knee flexion work, helping improve control and tolerance through deeper knee-bending positions, before finishing with ankle dorsiflexion and plantarflexion work using both loaded and banded variations. The goal was to improve how the foot and ankle move under control, supporting better squat depth, running mechanics, and overall lower-body resilience.

Equipment used: yoga blocks, kettlebell, and resistance band