The modified hurdlers stretch is an excellent beginner and advanced stretch to improve flexibility in your glutes and hips. The modified hurdlers stretch is technically called the “Seated Hip External Rotator And Hip Extensor Stretch”. But since that is quite the mouthful most people call it a Modified Hurdlers Stretch.
How To Perform A Modified Hurdlers Stretch
The Modified Hurdlers Stretch is a very common stretch and I am sure if you haven’t done it you have seen someone doing it. Here is a simple way to ensure that you are doing it correctly. We are going to start with the most common stretch and then discuss some variations.
1. Setting Up The Stretch
First Find a flat surface on the floor to sit on your rear. You want to sit with your feet apart with your legs out at a 90-degree angle from your body. Then you will bend on the leg in so that your foot touches your inner thigh. In order to be comfortable and balanced in this position, you need to stick your butt out and rotate your hips forward. There are actually multiple excellent stretches from this modified hurdler stretch base so let’s cover them all.
2. Stretching Down To Your Straight Leg.
The most common stretch from this position you will lean forward towards your straight leg. Again there are multiple variations for this stretch as well. You can lean down by rocking your body and reaching with the hand for the same leg. Alternatively, you can reach down twisting your body using your opposite hand. This is a little more challenging of a stretch. Lastly, you can reach down with both hands. The benefit of reaching down with only one hand is that you can use the other hand for balance.
Here Is A Video Demonstrating The Both Arms To Straight Leg Method
3. Stretching Your Hips By Bending Forward Between Your Legs.
Now, this is the technical Seated Hip External Rotator And Hip Extensor Stretch. Though not as common of a way to do this stretch it is very effective.
4. For A Full Stretch Switch Sides
Now you may have seen people stretch towards their bent knee this is not recommended. Instead, just switch which leg is bent and which leg is straight and repeat the stretch.
Muscles You Stretch With A Modified Hurdlers Stretch
Since this stretch is not symmetrical, we will break dow the muscle you stretch by each side. Additionally we provided two main ways to use this stretch. First is the most common way the stretch is performed which is down towards the straight leg. Secondly, the better hip stretch which is stretching down between your legs.
When Stretching Towards The Straight Leg
Muscles Stretched On The Straight Leg Side:
Hamstrings ( Abdtuctor Magnus, Biceps Femoris, Semitendinosus, Semiimembranosus, Gracilis)
Muscles Stretched On The Bent Leg Side:
(Under the Gluteus medius and Maximus) Gluteus minimus, Piriformis, Gemellus superior and inferior, obturator externus and internus, quadratus femoris.
Thoraco-Lumbar Fascia and Erector Spinae
Lower Latissimus dorsi
Tip For Better Flexibility
Many people still believe that stretching before exercise will increase flexibility. The truth is you are likely to cause an injury if you stretch muscles that are cold. The best kind of stretching for warming up is dynamic stretching. The best time to stretch to gain flexibility is after your workout as a cool down. For more tips on increasing flexibility check out these 6 tips.