Wide Hurdler
The Wide Hurdler Stretch isolates the posterior chain through a single leg, allowing an athlete to focus on hamstring mobility one leg at a time.
- Type Of Exercise: Flexibility
- Muscles: Hamstrings, Glutes, Calves
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
Wide Hurdler (Right Side)
- 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.
- Now pull your left knee out to the side and back as far as you can.
- Keep your foot in contact with your glute and your knee fully bent.
- 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 down to the floor and sitting on a block.
- Exercise: Narrow Hurdler
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Glutes, Calves
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
- Exercise: Standing Single Leg Pike
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Glutes, Calves
- Difficulty: Moderate
- Equipment: Body Only, Yoga Block