Exos | Formerly Core Performance

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Core Knowledge


Sumo Squat to Hamstring Stretch

Starting Position

  • Standing with feet shoulder width apart


  • Bend over at the waist and grab toes
  • Drop hips to ground and lift chest up
  • Maintaining a flat back, push hips up and back until stretch is felt in hamstrings
  • Drop hips back to ground and repeat for prescribed number of repetitions

Coaching Keys 

  • Keep chest up and back flat
  • Keep heels on floor
  • Keep elbows inside of knees
  • For easier difficulty level, place 0.25 -1 inch block under heels
  • As mobility improves, perform movement with smaller and smaller heel lift

You Should Feel It

  • Stretching the hamstrings and groin
  • Working the low back and quads

Tags: Hamstrings, Movement Preparation, Groin, Stretching