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Exercises/Seated Straddle Stretch
StretchingIntermediate

Seated Straddle Stretch

Seated with the legs spread wide, the torso folds forward from the hips to stretch the inner thighs and hamstrings.

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Primary muscles

  • Adductors
  • Hamstrings

Secondary muscles

  • Lower Back (Erector Spinae)
Sets
2–3
Duration
20–40 sec
Rest
15–30s

How to perform

Seated Straddle Stretch movement

Main muscles working (thicker lines)

Starting position

Seated on the floor with legs spread as wide as is comfortable, knees and toes pointing up.

  1. 1

    Sit tall and place your hands on the floor in front of you.

  2. 2

    Hinge forward from the hips, walking the hands forward with a flat back.

  3. 3

    Stop where you feel a comfortable stretch and hold.

  4. 4

    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.

Details

Body parts
Hips · Hamstrings
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Butterfly StretchBeginner→

Similar Exercises

  • Butterfly StretchBeginner→
  • Chair Leg Extended StretchBeginner→
  • Partner Adductor StretchIntermediate→
  • Seated Forward FoldBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.