Modified Hurdler Stretch

Difficulty

Beginner

Position

Floor

Type

Static stretching, Yoga

Sides

Both sides

Hold time

45–120 s per set in our routines

How to do the Modified Hurdler Stretch

1. Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
2. Reach through the spine and hinge forward from the hips toward the extended foot.
3. Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.

Tips

• Lead with your chest rather than rounding your back.
• Keep the extended leg engaged and the foot flexed without locking the knee.

Adjustments

• Use a strap or towel around your foot if your hands do not reach comfortably.
• Soften the knee of the extended leg if you need less intensity.

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