This stretch improves the squatting pattern. The flexibility of the adductors (inner quadriceps) are also increased.
Start by kneeling on the ground, pushing the knees out as wide as possible. Position the feet with the toes pointed out. Place the elbows on the ground in front of the body, allow the elbows to line up slightly in front of the shoulders. Use the upper body only to push the torso back towards the heels.
A common issue for squatters is the inability to track the knees over the toes during the descend of a squat. This stretch emphasizes the need for a wide space for the hips to pass through while shutting the quadriceps off and using the upper body to move.
This stretch is ideal for pre and post Olympic weightlifting and squat training sessions.