Exercise Tutorial: Hurdler Stretch
Table of Contents
What Is a Hurdler Stretch
Think about when you were in grade school and your gym class was stretching in a circle. You would stretch one leg out and reach towards your toes, hold the position for a few seconds, and then switch legs.
If this sounds familiar, chances are the Hurdler Stretch was one of the stretches that you performed! The Hurdler Stretch is a staple in many athlete’s warm-ups and cool-down routines because of its ability to target the Hamstrings.
How to Do Hurdler Stretch
The Hurdler Stretch is very simple to perform and requires little effort. Follow these steps to get into the correct position to perform a Hurdler Stretch.
Have a seat on the floor with one leg extended straight out in front of the body. With the remaining leg, bend at the knee so your foot is behind the body and your thigh is pointed out to the side. Your body will resemble a Hurdler jumping over a hurdle.
Hold this position as you lean the torso forwards and reach your hands towards the toes of the leg that is extended in front of the body. Hold this position for at least 30 seconds and repeat the Hurdler Stretch on the other leg.
You have now earned how to do a Hurdler Stretch!
Hurdler Stretch Form
The Hurdler Stretch places the bent leg in an awkward position that places a lot of stress on the knee. Because of this, the Hurdler Stretch has been heavily criticized- and for good reason! The Hurdler Stretch can be harmful to the knee and is often avoided by many athletes. However, the stretch you get in the Hamstring of the extended leg is still very beneficial, so the Modified Hurdler Stretch was created and avoids placing the knee in a harmful position.
If you are looking to include the Hurdler Stretch in your exercise routine, we highly encourage you to perform the Modified Hurdler Stretch instead!
Regardless of which variation of the Hurdler Stretch you choose to do, your extended leg should always be as straight as possible. This means that the knee should not be bent or raised off the ground in order the receive the best stretch in the Hamstrings.
Hurdler Stretch Benefits
The benefits of the Hurdler Stretch include getting a deep stretch in not just the Hamstrings, but your hips, inner thighs and lower back as well! The Hurdler Stretch is a static stretch that should be done at the end of a workout or activity.
Why Is the Hurdler Stretch Useful
The Hurdler Stretch is useful because it targets multiple muscle groups in the lower leg, and also has many variations that can be done in a safer way such as the Modified Hurdler Stretch, or the Standing Hurdler Stretch. As well, the static nature of this stretch makes it a great option to include in any cool down routine.
Hurdler Stretch Alternatives
A dynamic alternative to the Hurdler Stretch is the Frankenstein Walk or High Kick. This Hurdler Stretch Alternative is great to perform before a workout or activity as it gradually warms up the hips and hamstrings through its incorporation of movement in the muscles and joints. The gentle movement at the joints will promote secretions to lubricate the joint and warm up the muscles which is important if the muscles are cold and stiff.
Hurdler Stretch Variations
The best variation of the Hurdler Stretch is the Modified Hurdler Stretch. This is the safest way to perform the Hurdler Stretch as it does not put the knee in a compromised position. Keep reading below to learn how to perform the Modified Hurdler Stretch.
Modified Hurdler Stretch
The Modified Hurdler Stretch is the Hurdler Stretch Variation that you should perform! Have a seat on the floor with one leg fully extended in front of the body. Next, press the sole of the foot on the remaining leg against the inner thigh of the extended leg.
This will form a sideways triangle. Lean the torso forwards and use your arms to reach towards the toes of the extended leg. Hold this position for at least 30 seconds and then switch legs.
Hurdler Hamstring Stretch
Overall, the Hurdler Hamstring Stretch is an effective stretch for releasing tight Hamstrings and Hips. We highly recommend choosing the Modified Hurdler Stretch to avoid the increased risk of injury that comes from placing your knee in the compromised position that we see in the conventional Hurdler Stretch.
Although these are just stretches, you can still receive great injury from performing a stretch incorrectly. Always be careful not to overstretch the muscles and perform a proper warm-up and cool down before and after activity!
