Videos
Instructions
- Sit on the floor with your legs extended in a wide straddle.
- Keep both knees and toes pointing up.
- Lean your torso sideways toward one leg while reaching with both hands to the foot.
- Maintain the opposite hip grounded throughout the stretch.
- Hold the position, then switch sides.
Technical Tips
- Do not let the opposite glute lift off the ground.
- Lead the reach from the side of the torso, not the shoulders.
- Maintain a long spine, avoid collapsing forward excessively.
Breathing Tips
- Inhale to prepare and lengthen the spine.
- Exhale slowly as you reach and deepen the stretch.
- Breathe evenly while holding the stretch.
Medical restrictions
- Lumbar disc herniation
- Severe hip impingement
- Acute hamstring or groin injury
Description
The Seated Straddle Side Stretch is a flexibility and mobility exercise designed to open the hips, elongate the hamstrings, and improve lateral spinal mobility. Performed in a wide-legged seated position, this stretch involves reaching the arms laterally toward one foot while maintaining a grounded hip position on the opposite side. It effectively targets the adductors, abs, obliques, and posterior chain. This stretch is highly beneficial for increasing range of motion in the hips and spine, and is commonly used in yoga, Pilates, and athletic mobility training. It also improves symmetry in lateral flexion and reduces muscular imbalances that affect posture and movement mechanics. Proper technique focuses on hinging through the side waist rather than collapsing forward, with control and symmetry on both sides. Regular practice can lead to improved flexibility, better core engagement, and reduced stiffness in the lower back and hamstrings.
What does the Seated Straddle Side Stretch work?
The Seated Straddle Side Stretch primarily targets the adductors and abdominal muscles, with strong engagement of the obliques and hamstrings to support lateral flexion and reach.
Is this stretch good for lower back mobility?
Yes, this stretch helps improve lateral spinal mobility and flexibility in the lower back, especially when performed with proper alignment and control.
Can beginners do this stretch safely?
Beginners can perform this stretch with a reduced straddle width and may use a yoga block for support. Focus on form over depth to avoid overstretching.
Should I feel this stretch in my sides or legs?
You should feel the stretch in your side waist (obliques) and inner thighs, with some tension in the hamstrings depending on flexibility level.
How often should I do this stretch?
Incorporate this stretch 2–3 times per week during mobility or recovery sessions to improve flexibility and postural symmetry.