The Straddle

A beginner stretch for the hamstrings, adductors and calves.

Movement guide

The Straddle

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Adductors · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

The Straddle demonstrated on the 3D figure

3D demoThe StraddleBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin in a seated, upright position. Start by extending your legs in front of you in a V.
With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Adductors, Calves.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

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3D demoWide-legged standing forward fold (Prasarita Padottanasana)Beginner · No equipment

Downward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure

3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipment

Head-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure

3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipment

Pyramid pose (Parsvottanasana) demonstrated on the 3D figure

3D demoPyramid pose (Parsvottanasana)Intermediate · No equipment

Seated forward fold (Paschimottanasana) demonstrated on the 3D figure

3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipment

Standing splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure

3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipment

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Questions people ask

What muscles does the The Straddle work?

Mainly the hamstrings, with help from the adductors and calves.

What equipment do I need for the The Straddle?

Other / check instructions.

Is the The Straddle good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Contract-relax hamstring stretch (PNF).

How do I make the The Straddle harder?

Progress to the Contract-relax hamstring stretch (PNF), or add load, range or slower lowering once your form is solid.