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Hip Flexors · Beginner

Seated Straddle Stretch

Controlled flexibility drill to improve comfortable range of motion.

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Seated Straddle Stretch demonstration

Exercise overview

Training details

Hip FlexorsAdductorsAbductors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit upright with the legs spread into a comfortable wide straddle and the kneecaps pointing toward the ceiling.
  2. 02Place the hands on the floor in front of you and lengthen the spine before moving deeper.
  3. 03Hinge forward from the hips, sliding the hands ahead while keeping the chest open.
  4. 04Continue only until you feel a controlled stretch through the inner thighs and hamstrings without the knees rolling inward.
  5. 05Hold the position with relaxed breathing, then walk the hands back and sit upright.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationButterfly StretchRelated variationBanded Lying Groin Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch StretchComparable substituteDeep Squat PryComparable substituteAdductor RockbackComparable substituteLateral Lunge Stretch

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