Gymnasticbodies

Narrow Hurdler Stretch

The Narrow Hurdler Stretch isolates the posterior chain through a single leg, allowing an athlete to focus on hamstring mobility one leg at a time.

Begin kneeling on the floor, sitting on your heels, with your torso upright and thighs together.
Extend your right leg straight in front of you, elevate your foot on a block, and engage your quad.
Be sure you have an anterior pelvic tilt (APT); if you cannot sit upright in this position, elevate your hips as high as necessary to achieve a straight back and APT in this start position.
Pull your left foot just outside of your butt, keep your thighs parallel, and begin to fold forward into a pike stretch over your right leg.
Don't allow your lower back to hunch as you take the stretch deeper.
Stretch your torso long across your leg.
Pull your right toes back and hold a comfortably challenging position for time.
You can make the stretch more intense by elevating your right foot higher or reduce the intensity by dropping it to the floor or sitting on a block.