Variations:
- Feet facing forward (current) - more adductors
- Feet facing outside - more hamstrings stretch
- Both - you can point your feet outside on the bottom portion so you can go deeper and get more stretch on the hamstrings
Ways to make it easier:
- Focusing only on the Concentric or Eccentric phase
- Decreasing the Range of Motion - partial reps, only go as far as you can handle
- Holding onto something for support
- Regressing to an easier variation/exercise
Ways to make it harder:
- Playing with the Tempo & adding an Isometric phase (pause/hold)
- Increasing the Range of Motion - going down as far as possible
- Adding resistance - wearing a weighted vest, or holding a dumbbell/barbell
- Progressing to a harder variation/exercise