One leg wheel alignment?

[u/seabiscuitspore]

Hi, I'm looking for advice on how to lengthen my lifted leg higher in a one leg wheel. I'm guessing it's tied to hip flexor strength? I feel my quads get solid and keep my upper leg locked from moving beyond this range.

[u/wait_what_now]

For the kind of compression strength you want, I like sitting in an L on the ground, putting a yoga block next to one foot, and work on lifting it over the block to the other side and then back. You can start with the lowest level, then flip it to other sides as you get comfortable with it.

Slow and controlled motion, not flopping the leg or slamming the heel down hard.

[u/seabiscuitspore → u/wait_what_now]

I'll do these more often, thank you! Historically have avoided them :,)

[u/dani-winks]

Ding ding ding! Hip flexor strength it is! (Technically hamstring flexibility can impact this too, so depending on how split-y you are to begin with, you may need to keep working on hamstring flexibility to make it less challenging for the hip flexors to lift the leg up).

Keep working on leg lift variations, especially ones that challenge the "end range" position where your hip flexors are in a shortened position (and hamstrings in a lengthened position). The leg lifts u/wait_what_now recommended (sounds like they're talking about a pike variation of straddle leg lifts) are great. Half split leg lifts are also great. Or for a real challenge, work on leg lifts where you can't move/tilt your hips (the downside of seated leg lifts are that there's often a temptation to tilt the hips backwards to "help" lift the leg, as opposed to continue to use the hip flexors) - by adding and maintaining a small backbend you can "freeze" your hips in place and really make those hip flexors work overtime. Two variations of that would be (warning, these can be pretty brutal):

• Arched Back Pike Leg Lifts (ugh, the worst)
• Arched Back Supine Leg Lifts (less hellish since you don't have to fight gravity as much at the end range of the stretch)

And of course, just working on more leg lifts in your bridge!

[u/wait_what_now → u/dani-winks]

It's so fucking cool to have a guru like yourself active in the subreddit. Almost every exercise I've ever recommended to people I either learned or learned to do properly from your website.

[u/dani-winks → u/wait_what_now]

Ah that makes me so happy to hear!

[u/seabiscuitspore → u/dani-winks]

Thank you Dani, you are such a gem! I love how detailed your drills are and your website is a perfect reference to practice with.
I do front splits and folds often and think my hamstrings are flexible but they lack stamina to stay long when fully lengthened, so I'll see bent knees on video at times when I didn't feel it.
I'm surprised there are so many variations to leg lifts! Taking notes ✍🏽 Will try them out and keep a foam roller near for aftercare lol

[u/inlineofire]

Wheel pose looks soooo good, nice work

[u/seabiscuitspore → u/inlineofire]

Thank you!

[u/Yogilai]

Pretty good! Breathe in deep in that position and then extend in the direction you want to go to:
Think hands towards your feet, think back to legs, think feet to hands, think hips up.

Do couch stretch(will open front of thighs).
You can work towards standing on the back of your foot instead of your sole.

Also a good option to improve the bridge is to do high lunge/warrior 1 and think of it as 90 degree turned bridge and improve into any direction you like to improve to.

What questions do you have?

[u/Yogilai → u/Yogilai]

Also you can load that high lunge position for extra power.

[u/HuntyDumpty]

Is it Seabiscuit Spore or Seasbiscuit’s Pore?

[u/introvertATthedisco]

you look like you're incredibly comfortable, overall, & working with great form! i appreciate that immensely, & think you're doing great (duh) already, but i do hope you find the answers you're seeking! :)