How to do Hurdlers Stretch

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: lower back, glutes, quadriceps


Start in a upright seated position on the floor with your legs out in front of you. From here, take your right leg and bend it at the knee as you pull it round to the side with your arm. Then, bend your left leg at the knee and pull your left foot in towards your groin.

Lean forwards with your chest over your left leg as far as you can. The aim is to be able to rest your chest on your left thigh with your arms reaching out on the floor in front of you. You should feel this stretch in your left hip (glutes) and also in the right groin and adductors.

Spend half the time stretching one side then swap your legs over and stretch the other.

How to make Hurdlers Stretch easier

If you find this position difficult to get into you may not be able to get an effective stretch, so try our Hip Opener stretch first as a seated stretch for the hip joint, then try our Ankle on the Knee stretch.

How to make Hurdlers Stretch more challenging

If you find this stretch easy, check out our yoga pose called Pigeon Pose Right and Pigeon Pose Left as other ways to target your hips.

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