The Straddle
The Straddle is a flexibility – hamstrings and adductors exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Hip adductors, Gastrocnemius, Soleus
- Exercise type
- Flexibility – hamstrings and adductors
Exercise technique
- Sit
Sit on the floor with your legs open in a comfortable V.
- Knees
Point your knees upward and keep your legs long without locking backward.
- Pelvis
Balance both sitting bones on the floor.
- Hands
Place your hands on the floor ahead.
- Lean
Hinge forward from your hips, reaching your chest between your hands.
- Hold
Breathe calmly at a comfortable inner and rear thigh stretch.
- Return
Use light hand support to bring your torso upright again.
Key technique points
- Choose V width according to hip control.
- Point your knees toward the ceiling.
- Do not force your lower back to round.
- Walk your hands forward in small steps.
- Do not insist on touching your chest to the floor.
- Keep the stretch symmetrical.
Common mistakes
Legs too wide
Do not choose a V angle where you cannot maintain hip and knee alignment.
Turning the knees inward
Do not let your thighs rotate toward the floor.
Pressing on the torso
Do not ask a partner to push your back down.
Hard bouncing
Do not stretch rapidly back and forth.
Pulling on a foot
Do not pull one side and rotate your pelvis.
Reaching with the head
Do not reach forward with your neck instead of your chest.
Frequently asked questions
The Straddle: why is “Legs too wide” a mistake?
Do not choose a V angle where you cannot maintain hip and knee alignment.
The Straddle: why is “Turning the knees inward” a mistake?
Do not let your thighs rotate toward the floor.
The Straddle: why is “Pressing on the torso” a mistake?
Do not ask a partner to push your back down.
The Straddle: why is “Hard bouncing” a mistake?
Do not stretch rapidly back and forth.
The Straddle: why is “Pulling on a foot” a mistake?
Do not pull one side and rotate your pelvis.
The Straddle: why is “Reaching with the head” a mistake?
Do not reach forward with your neck instead of your chest.
What should I focus on when doing The Straddle?
Choose V width according to hip control. Point your knees toward the ceiling. Do not force your lower back to round. Walk your hands forward in small steps. Do not insist on touching your chest to the floor. Keep the stretch symmetrical.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.