How to do Hurdler
On the floorHoldBoth sidesIntermediate
Hurdler is a on the floor stretch for your groin, calves and hamstrings. Do it on one side, then switch.
Step by step
- 1Sit on the floor with your legs extended.
- 2Bend one leg, placing the sole of your foot against the opposite inner thigh.
- 3Sit tall and lengthen your spine.
- 4Lean forward from your hips to reach for your extended foot.
What you should feel
Feel the back of your left leg slowly lengthen.
Form tips
- Hinge at the hips instead of rounding your back. Keep your extended leg straight with a flexed foot, avoiding locked knees.
- Let your right knee sink toward the floor.
- Each breath out… soften a little more.
Make it easier
If your back is tight, keep your chest higher and hold your left shin.
Coming out of it
On your next inhale… gently roll back up to sitting.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hurdler with a coach
In BendEase, a voice coach talks you into Hurdler, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your groin and calves.
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