Hips and adductors
Straddle Stretch
The Straddle Stretch is a stretch with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 70%, hamstrings (semitendinosus/-membranosus) 12% and spinal erectors (lower back) 6%.
How to do it
- Sit on a mat and open the straight legs as wide as is comfortable.
- Point the knees and toes up toward the ceiling.
- Sit tall on the sit bones and place the hands on the floor in front of you.
- Walk the hands forward and hinge from the hips, keeping the back long.
- Hold for 30 to 60 seconds, breathing slowly, then walk the hands back and bring the legs together.
Tips
- Sit on a folded towel if the pelvis tips backward.
- Press the backs of the legs into the floor to keep the knees straight.
Common mistakes
- Letting the knees roll inward.
- Rounding the back to bring the head down.
- Opening the legs wider than you can sit tall in.
Muscles worked by the Straddle Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Spreading the legs or opening the knees lengthens the adductors, with the medial hamstrings joining when the knees are straight.
Straddle Stretch alternatives
Same equipment
Easier
Frequently asked questions
What muscles does the Straddle Stretch work?
Mainly the adductors. The hamstrings (semitendinosus/-membranosus) assist.
Is the Straddle Stretch good for beginners?
The Straddle Stretch is rated intermediate. If you are new, learn the Side Lunge Stretch first and build up from there.
What is a good alternative to the Straddle Stretch?
For example the Side Lunge Stretch, Wide Leg Forward Fold and Butterfly Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.