Seated Straddle Stretch

Muscles worked by the Seated Straddle Stretch

Primary

AdductorsHip AdductorsHamstringsHamstring Muscles

Secondary

Lower BackErector Spinae

Also called: hip adductors, inner thigh, adductor muscles, groin, hamstring, hamstrings.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Seated Straddle Stretch

1. Sit with your legs straight and spread wide in a V.
2. Keep your back long and hinge forward from the hips.
3. Walk your hands forward along the floor.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your toes pointing up, not rolled in.
• Ease into the stretch slowly — never bounce.

At a glance

Seated Straddle Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Adductor Stretch
• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift
• Banded Standing Hip Adduction
• Banded Standing Leg Curl
• Bench Adductor Stretch
• Bench Hamstring Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-straddle-stretch",
  "name_en": "Seated Straddle Stretch",
  "name_de": "Sitzende Grätsche",
  "name_es": "Estiramiento en Apertura Sentado",
  "description_en": "A wide-legged seated stretch for the inner thighs and hamstrings, folding the torso forward between the legs.",
  "description_de": "Eine breitbeinige sitzende Dehnung für Oberschenkelinnenseiten und hintere Oberschenkel, bei der sich der Oberkörper nach vorn neigt.",
  "description_es": "Un estiramiento sentado con piernas abiertas para aductores e isquiotibiales, inclinando el torso entre las piernas.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit with your legs straight and spread wide in a V.",
    "Keep your back long and hinge forward from the hips.",
    "Walk your hands forward along the floor.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Setze dich mit gestreckten, weit gegrätschten Beinen in ein V.",
    "Halte den Rücken lang und beuge dich aus der Hüfte nach vorn.",
    "Wandere mit den Händen über den Boden nach vorn.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Siéntate con las piernas estiradas y bien abiertas en V.",
    "Mantén la espalda larga e inclínate desde las caderas.",
    "Camina las manos hacia adelante por el suelo.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your toes pointing up, not rolled in.",
    "Ease into the stretch slowly — never bounce."
  ],
  "tips_de": [
    "Halte die Zehen nach oben gerichtet, nicht eingedreht.",
    "Gehe langsam in die Dehnung — nie wippen."
  ],
  "tips_es": [
    "Mantén los dedos de los pies hacia arriba, no girados.",
    "Entra en el estiramiento lentamente, nunca rebotes."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/seated-straddle-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-straddle-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.