How to Do Sit-and-Reach
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Exercise Details
Level
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Beginner
Primary Skill
Flexibility
Body Area
Required Equipment
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Yoga Mat
muscles
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Primary
Hamstring
Correct Form
1. Sit on the floor with legs straight in front of you, your toes pointing up.
2. Bend forward from your hips.
3. Reach towards your feet, trying to lengthen your spine.
4. Try to touch your toes or reach as far as possible.
5. With each exhale, try to go deeper.
Common Mistake
Don't bounce during the stretch; instead, reach steadily to increase flexibility safely.
Pro Tips
1. If your back rounds, slightly bent your knees.
2. Keep your back as straight as possible.
Alternative Exercises
Hamstring
Barbell Romanian Deadlifts
Barbell Romanian Deadlifts
Beginner
•
Hamstring
•
Barbell
1. Stand with your feet hip-width apart, and hold a barbell with an overhand grip in front of your thighs.
2. Push your hips back while keeping your back straight and your knees slightly bent.
3. Lower the barbell slowly along your legs, keeping it close to your body.
4. Continue lowering the barbell until it reaches just below your knees.
5. Push your hips forward to return to the starting position.
Single-Leg Seated Leg Curls
Single-Leg Seated Leg Curls
Beginner
•
Hamstring
•
Seated Leg Curl
1. Sit on the machine and position one leg under the padded lever, below your calf.
2. Grasp the handles for stability.
3. Engage your hamstrings and curl the pad down by bending your knee.
4. Slowly extend your leg back to the starting position.
5. Complete the set and alternate sides.
Medical. Ball Deadlifts
Medical. Ball Deadlifts
Beginner
•
Hamstring
•
Wall Ball
1. Stand with your feet hip-width apart, and hold a ball at hip height with your arms straight.
2. Throw the ball down to the ground in front of you.
3. Hinge at your hips, bend your knees, and keep your back flat as you reach for the ball.
4. Drive through your heels, extending your hips to lift the ball back to hip height.
Smith Machine Romanian Deadlifts
Smith Machine Romanian Deadlifts
Beginner
•
Hamstring
•
Smith Machine
1. Stand with your feet hip-width apart, holding the bar across the front of your thighs with an overhand grip.
2. Hinge at your hips, keeping your back flat as you lower the bar down your legs.
3. Lower the bar until you feel a stretch in your hamstrings.
4. Push through your heels to stand, extending your hips at the top.
Seated Leg Curls
Seated Leg Curls
Beginner
•
Hamstring
•
Seated Leg Curl
1. Sit on the machine with your knees aligned to the pivot point and the pad below your calves.
2. Grasp the handles on the sides of the seat for stability.
3. Engage your hamstrings and curl the pad down by bending your knees.
4. Slowly extend your legs back to the starting position.
Barbell Single Leg Romanian Deadlifts
Barbell Single Leg Romanian Deadlifts
Beginner
•
Hamstring
•
Barbell
1. Stand on your right leg with a slight bend in the knee.
2. Rest your left toes lightly on the ground behind you for balance.
3. Hold a barbell in front of your thighs with an overhand grip.
4. Hinge at your hips, lowering the barbell close to your body.
5. When your torso is parallel to the floor, push your hips forward to return to the starting position.
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