Do Straddles Stretch the Hamstrings?

Maintaining flexibility throughout your body is important, but keeping your hamstrings loose is particularly vital if you like to run or play a sport. The four hamstring muscles on the back of each thigh help to flex your knees and extend your hips, so a good hamstring stretching program helps improve the range of motion of both joints. Straddle stretches can target your hamstrings, depending on the form you use.

  1. The Basic Straddle Stretch

    • A basic straddle stretch uses very simple form. Sit up straight on the floor with your legs extended. Separate your legs so they form a wide “V” shape. If you’re sufficiently flexible, imaginary lines drawn through both legs will be roughly perpendicular to each other. Keep your legs straight and your toes pointed toward the ceiling as you slowly bend your torso toward one foot, while simultaneously reaching both arms toward the same foot. Stop when you feel the stretch on the bottom of your thigh. Hold the stretch for 20 to 30 seconds and then repeat the stretch with the other leg. Perform two to four stretches with each leg.

    Muscles Stretched

    • The straddle stretch -- in which you bend your torso directly at one leg -- targets your hamstring muscles. Additionally, you also stretch the erector spinae in the middle of your back as well as your abdominal muscles.

    Straddle Stretch Variations

    • Target the groin muscles of your inner thighs -- in addition to your hamstrings -- by leaning your torso forward while you’re sitting in the straddle position. You can also combine the hamstring-groin stretch with the basic straddle stretch by stretching forward for 30 seconds, toward the right foot for 30 seconds and then to the left for 30 seconds. Alternatively, lean your torso directly to your right and left and hold the stretches for 30 seconds on each side.

    Static Stretching Basics

    • Stretching cold muscles is inefficient and may lead to an injury. Warm up your muscles before you stretch by doing five to 10 minutes of light cardio activity. When you perform straddle stretches, lean forward slowly to avoid triggering the stretch reflex. Slow movements should result in a greater range of motion. At the peak of your stretches, your muscles should feel tight but you shouldn’t feel pain. Back off of a stretch if you do feel pain. Remain still when you’ve stretched as far as possible. Don’t bounce back and forth when you hold a stretch.