Seated Straddle Stretch

Adductors, HamstringsBodyweight

A classic seated mobility exercise targeting the adductors and hamstrings. It reduces hip tightness and opens pelvic range of motion. Great for post-workout recovery.

How to do it

1Sit on the floor and straddle your legs out wide to a comfortable distance.

2Place your fingertips on the floor in front of you and lengthen your spine.

3Ensure your knees and toes are pointing straight up toward the ceiling.

4Hinge forward from the hips with a flat back.

5Hold at the point of a mild stretch without pushing into pain.

Common mistakes

Rounding through the lower or upper back to reach lower.

Letting your knees and feet collapse inward, placing unwanted stress on the knees.

Bouncing up and down instead of holding a smooth, static stretch.

Breathing

Breathe deeply and smoothly, sinking deeper into the stretch with each exhale.

Make it harder or easier

To scale down, sit on a folded blanket or bend your knees slightly.

To intensify, walk your hands farther forward without rounding your spine.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.