Demo & instructions
Wide-Leg Forward Fold
Also known as: Straddle Stretch, Seated Straddle Fold, Pancake Stretch
Instructions
Sitting with the legs spread wide, you walk the hands forward and fold from the hips. It stretches the inner thighs and hamstrings together and, over time, opens the hips for deep squats.
- Movement
- Stretch
- Type
- Compound
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Sit on the floor with the legs straight and spread as wide as is comfortable, toes pointing up.
- 2Sit up tall on the sit bones; a folded blanket under the hips helps if the back rounds.
Execution
- 1Place the hands on the floor in front of you and walk them forward, hinging at the hips.
- 2Keep the back long and the kneecaps pointing at the ceiling.
- 3Stop at a firm stretch along the inner thighs and hold, then walk the hands back.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
