Wide-leg Seated Hamstring Hip Lift Stretch 1
The wide-leg seated hamstring hip lift stretch 1 is a bodyweight variation targeting the hamstrings and lower back. By adding a forward torso fold before the hip lift, it creates a deeper hamstring and adductor stretch and introduces a progressive challenge to hip extensor flexibility.
Sådan gør du
- Sid på gulvet med benene strakt bredt ud og ryggen ret.
- Placer begge hænder på gulvet foran dig mellem benene.
- Gå med hænderne fremad for at folde overkroppen mod gulvet, mens du holder rygsøjlen strakt.
- Ved det dybeste punkt af foldet skal du presse hænderne ned i gulvet og forsigtigt løfte hofterne fra underlaget.
- Hold den løftede position i 5-10 sekunder, sænk derefter og vend tilbage til oprejst stilling.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your spine long as you fold forward.
- Press firmly through both hands to lift your hips.
- Engage your core to support the lift.
- Breathe smoothly throughout the hold.
Vejrtrækning: Inhale deeply as you fold forward, then exhale steadily as you press your hands down and lift your hips.
Almindelige fejl
- Rounding the lower back during the fold can strain spinal tissues instead of stretching the hamstrings.
- Rushing the lift without establishing a stable hand placement can cause you to lose balance.
- Holding your breath can create unnecessary tension and prevent your muscles from relaxing into the stretch.
Aktiverede muskler
Primære: baglår. Sekundære: adduktorer, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
2–3 sets × 6 repetitions, focusing on smooth transitions and steady breathing
Tab dig
2–3 sets × 5–8 slow repetitions, resting 45 seconds between sets
Opbyg muskelmasse
2–3 sets × 5–8 repetitions with a 5-second hold at the top
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp or pinching pain in your lower back or hamstrings, ease off and reduce your range of motion.
- If you have sensitive wrists, check with a professional before putting heavy weight on your hands during the lift.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I cannot lift my hips off the floor?
That is completely normal for beginners. Simply focus on the forward fold and lightly press your hands down to engage your upper body without forcing the lift.
Where should I feel this movement?
You should feel a gentle stretch along the back of your thighs (hamstrings) and inner thighs (adductors), along with mild core engagement when you lift your hips.
How often should I practice this stretch?
You can include this movement in your routine 3 to 4 times a week, either as part of a warm-up or during a dedicated mobility session.