HIP FLEXOR
Hurdler Hamstring Stretch
The Hurdler Stretch for Injury-Free Movement
Your hamstrings are the elastic bands of your legs that require flexibility to propel you in your running, jumping, and lifting without a snap! This stretch is a game changer for athletes, desk warriors, and anyone else with tight legs.
💪 Key Benefits
✅ Targets one leg at a time – No cheating or balancing!
✅ Increases flexibility for splits, kicks & sprints – Essential for martial artists & runners.
✅ Reduces lower back tension – Due to loosening tight hamstrings that are pulling on your spine.
✅ Enhances recovery from workout out soreness – To help relieve tightness after leg day.
✅ Calms the mind – We all need a mental stretch, holding the stretch creates a very mindful breath (hey, it’s mental health!).
Hurdler Hamstring Stretch
How to Do Hurdler Stretch ?
1️⃣ Sit Up Straight
Begin by sitting up with your legs out in front of you. Bend your right knee and put the sole of your right foot on the inside of your left thigh.
2️⃣ Hinge Forward
With the left leg extended straight and toes pointing up, brace your core, and hinge forward from the hips (definitely not from the waist).
3️⃣ Reach for Your Toes
Reach both hands down towards your left toes–no need to grab your foot–just go as far as you can without causing pain and you feel a great, gentle pull in the back of the leg.
4️⃣ Hold and Breathe
Stay in this position for 20-30 seconds if you are able to breathe ‘deeply’. Pretend you are warm taffy melting into an amazing stretch.
5️⃣ Switch Sides
Do the same stretch to the other side.
🔥Band/Strap Modification:
If you are feeling tight or uncomfortable use either a cotton strap or a long elastic band and place it around the foot to gently stretch the leg while allowing you here closer to your body.
📊 Quick Reference Table
Muscles Worked | Difficulty Level |
Hamstrings (primary) | Beginner to Intermediate |
Lower back (secondary) | Adjustable intensity |
Hip flexors (lightly) | Use props as needed |
⚠️ Who Should NOT Do A Pre-Stretch Safety Check?
✔ If you’ve recently injured your hamstring/hip, don’t perform until healed.
✔ If you feel knee pain, don’t you perform the bent-knee position in a sitting posture, try lying on your back and do a lying version of hamstring stretch instead.
✔ Are you rounding your back? STOP and fold from your hip crease (not your spine).
COMMON MISTAKES :
🚫 Rounding back = Mistake: your spine is rounding is curved like a scared cat.
Fix: Maintain a tall chest and hinge at your hips (pretend like you have a crown 👑 on your head!).
💥 Forcing the stretch = Mistake: you’re yanking until your deep ( no pain!! ).
Fix: just go until you get a nice gentle pull- again, no pain!
🤐 Not breathing = Mistake: your face is as red as a 🍅.
Fix: breathe, and let the breath be deep and breathe for 4 sec inhale and slowly exhale for 6 sec!
Quick Tip:
Pair this stretch with a hip opener like butterfly stretch for full leg mobility!