Straddle Side to Side Reaches
Flexopedia > Hamstrings & Adductors
Straddle Side to Side Reaches
Muscle Group Stretched: Hamstrings, Adductors
Muscle Group Strengthened: Hamstrings, Back
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
This is a mobility drill I do virtually every time I’m working on my straddles because it’s a nice way to get more comfortable in the stretch. This drill can be adjusted to work for any sized straddle, whether you’ve got a straddle like a narrow pizza slice and need to sit in a chair, or have a wide overstraddle with blocks under your feet. The basic mechanics of the movement in this drill are the same.
How To
Step 1
Start in a comfortable seated straddle, meaning a straddle where you can easily sit up with a flat back, and aren’t feeling a deep stretch in your inner thighs. That might mean modifying your straddle by:
Elevating your hips (sitting on 1-2 yoga blocks, or in a chair)
Slightly bending your knees
Bringing your legs closer together until you no longer feel an inner thigh stretch
Step 2
Turn your torso to face one leg, and keeping your back flat, lean forwards to forward fold, reaching your belly button towards your thigh. If you have tight hamstrings, your forward fold may be small, just reaching your hands to your thigh - that’s OK!
Step 3
Keeping your back flat, start to walk your hands through the middle of your legs (straddle “pancake” position) and then over to the other leg. Hold the stretch on this side for just a moment or two before walking your hands back through the middle, over to the first side
Repeat for 20-30 seconds of reaching side to side.
Modifications
Need to make it easier?
Elevate your hips more. The higher your hips are, the easier it is to lean forwards to feel a stretch in your hips (as opposed to your back). If you’re sitting on yoga blocks, consider sitting in a chair instead.
Want to make it harder?
See how little weight you can keep in your hands while you reach side to side. Try just grazing your fingertips on the floor for balance
Take your hands off the floor and reach forwards. This not only makes your hip muscles work harder to support the weight of your upper body, but reaching your arms forwards makes the “lever arm” of your torso longer, which is even more challenging for your hips to keep lifted.
Related Content
Flexopedia: Straddle Pancake
Flexopedia: Straddle Leg Opens
Blog Post: 6 Active Flexibility Drills for Your Straddle Pancake
Blog Post: 10-Minute Middle Split & Straddle Routine — Dani Winks Flexibility
