Seated Straddle Stretch
Seated with the legs spread wide, the torso folds forward from the hips to stretch the inner thighs and hamstrings.
Primary muscles
- Adductors
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with legs spread as wide as is comfortable, knees and toes pointing up.
Sit tall and place your hands on the floor in front of you.
Hinge forward from the hips, walking the hands forward with a flat back.
Stop where you feel a comfortable stretch and hold.
Walk the hands back and sit up slowly.
Breathing: Breathe slowly and ease forward a little on each exhale.
Coaching tips
Kneecaps face the ceiling
Lead with the chest
Sit on a cushion if the back rounds
Common mistakes
Letting the knees roll inward
Rounding the back to get lower
Forcing the legs wider
Safety notes
Stretch to mild tension, never pain; don't bounce.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.