Build Flexibility with Standing Legs Spread Middle

Standing Legs Spread Middle

Rep Range

Time Based

Hints

Begin by standing on a soft, flat surface on the ground with your feet shoulder-width apart, toes pointed straight ahead. Place your hands on the front of your thighs. Take a deep inhale and, as you exhale, slide your hands down your legs, hinging at the hips and bending the knees slightly if necessary. Keep your back straight, allowing it to round only slightly as you reach down. Depending on your flexibility, you'll either touch the floor with your fingertips or come as close as possible. Slowly rise back to the starting position and repeat.

Common Mistakes

Ensure you're hinging from the hips and not just bending from the waist, which can strain the lower back. A slight roundness in the back is okay, but avoid excessive rounding, which can compromise spine health. Also, remember to bend your knees if touching the ground is straining, and avoid locking the knees.

Breathing

Inhale deeply as you start from the standing position. Exhale steadily as you lower yourself down, reaching towards the floor. Inhale again as you rise back to the starting position. Use your breath to assist in the movement, allowing the exhale to guide and deepen the stretch.

Muscle Focus

Primary Focus Area

Hamstrings