How to Do the Hurdlers Stretch
Stretch your hamstrings for increased flexibility with a classic or modified hurdlers stretch. Use a classic hurdlers stretch if you are participating in competitive track and field activities and then only under a coach's supervision. Try the modified hurdlers stretch in all other circumstances.
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Instructions
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Hurdlers Stretch
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1
Sit on the ground with your legs extended in front of you. Slowly take one leg and extend it behind your back with your knee bent at a 90-degree angle.
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2
Stretch the muscles in the front leg. Lean forward and reach for your toes. Lean into the stretch but do not bounce. Hold the stretch for 10 to 30 seconds to stretch your hamstring.
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3
Lean back over the bent leg to stretch your quadriceps. Hold the stretch for 10 to 30 seconds. Lean back only as far as you can without pain. If you start to feel pain, stop leaning back or you may injure your muscle.
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4
Repeat Step 1 through Step 3 with the opposite leg.
Modified Hurdlers Stretch
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5
Sit on the floor and extend both legs in front of you. Pull one leg back toward your inner thigh as if you were sitting cross-legged.
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6
Keep the bottom of your foot on your inner thigh and your bent knee as close to the ground as possible. Point the toes on your extended foot upward.
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7
Lean forward from your lower back and reach for your toes. Hold your stretch for 10 to 30 seconds. Repeat Step 1 and Step 2 with the opposite leg.
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Tips & Warnings
Avoid injury by choosing the best stretch for your activity level. Pushing your muscles too far in a hurdlers stretch may cause more harm than good in a daily fitness routine.
