The Straddle

Also called straddle stretch, seated straddle and wide-leg forward fold.

Works

Hamstrings, plus adductors and calves

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Begin in a seated, upright position. Start by extending your legs in front of you in a V.

1. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

Cues

• Legs out in a wide V.
• Sit tall, kneecaps up.
• Walk the hands forward.
• Hold 30 seconds, breathe.

Common mistakes

• Rounding to reach further.
• Knees rolling in.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore hip. Pain that's sharp or gets worse set to set means stop.

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