The Straddle
The The Straddle primarily targets your Hamstrings, with support from Adductors, Calves. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Static
Primary muscles: Hamstrings Secondary muscles: Adductors, Calves
How to perform The Straddle
- Step 1. Begin in a seated, upright position. Start by extending your legs in front of you in a V.
- Step 2. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.
Frequently asked questions
How should I position my torso during a seated straddle stretch?
Maintain a neutral spine and hinge forward from the hips rather than rounding the lower back. Keep your chest lifted and reach forward with your hands to deepen the stretch.
Which muscles are primarily targeted by the straddle?
The straddle primarily targets the hamstrings and the adductors of the inner thighs. It is an effective movement for increasing lateral hip mobility and posterior chain flexibility.
What is a common mistake to avoid during this movement?
Allowing the knees to cave inward or the toes to point toward the floor reduces the effectiveness of the stretch. Keep your kneecaps and toes pointing toward the ceiling throughout the hold.
How can beginners make the straddle more accessible?
Beginners can sit on a yoga block or folded blanket to elevate the hips, which makes hinging forward easier. Keeping a slight bend in the knees can also reduce excessive tension on the hamstrings.
What is the recommended frequency and duration for straddle stretching?
Perform 2 to 3 sets of 30 to 60 second holds at the end of a workout when muscles are warm. Consistency is key, so aim for 3 to 5 sessions per week to see measurable improvements in range of motion.
Sample sets & reps for The Straddle
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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