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Exercise: Squat to Hamstring Stretch

The Body Squat to Hamstring Stretch exercise is effective at stretching the musculature along the entire posterior kinetic chain. By performing the exercise as a continuous movement - constantly transitioning from the squat to leg extension - the hamstrings, glutes and muscles of the low back are actively lengthened in a synchronized pattern, reducing tension in this power and speed producing muscle chain.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Medius & Maximus, Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), the Soleus-Gastrocnemius-Achilles complex, and the muscles of the low back.
Technique Ques: Standing with feet shoulder width apart, the athlete squats down and hold the front of their feet. While in this "squat" position, the athlete attempts to straighten their back. While continuing to hold their feet and maintaining their torso posture, the athlete pushes through the glutes in an attempt to straighten their legs. The athlete holds this position for a brief period, before returning to the squat position, releasing the stretch.
Options for Progression: An athlete can progress by shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.

Progressions / Exercise Variations:


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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