Active Straddle Hover
Flexopedia > Hamstrings & Adductors
Active Straddle Hover
Muscle Group Stretched: Hamstrings, Adductors
Muscle Group Strengthened: Hamstrings
Type of Stretch: Active Static / Active Dynamic
Difficulty: Intermediate
Suggested Prerequisites: Can comfortably sit in a straddle on the floor with leg straigh and a flat back and do a small forward fold.
This is a great active strengthener for our hamstrings (especially for students interested in strengthening their straddle pancake). It’s also great conditioning for aerialists looking to build the strength to hold a straddle in the air with silks supporting the ankles. I originally learned this butt-kicked from Micah Walters (who is a great resource for active flexibility knowledge if that’s your jam!)
How To
Step 1
Start sitting in a straddle with your legs open out to the side. Bend your knees and slide yoga blocks under your thighs. Where you place the blocks will impact the difficulty of this drill (closer to your hips = easier, closer to your feet = harder). I suggest starting with the blocks very close to your hips, and adjusting them farther away if you need more of a challenge.
Step 2
With the blocks supporting your thighs, engage your quads to straighten your legs.
Step 3
Keeping your legs straight, and back flat, lean forwards as you press the underside of your legs down into the blocks (this will contract your hamstrings) trying to lift your butt off the ground for a moment, then drop your butt back down to the floor with control. If it’s feeling pretty easy to lift your butt, slide the blocks farther down your thighs, closer to your knees (or past your knees) until it feels challenging.
Aim for 5-10 butt lifts, and if you’d like a special challenge, end with a 10-20 second hold.
Modifications
Need to make it easier?
Start with the blocks as close to your hips/butt as possible (that means your knees will need to bend a lot to slide the blocks in place).
Push your hands into the floor to help lift your hips, then take your hands off and try to slowly lower down with control.
Want to make it harder?
Move the blocks farther away from your hips. Eventually once you build the strength/flexibility, you can do this drill with blocks under your heels.
Related Content
Flexopedia: Horse Stance
Flexopedia: Wide Legged Good Mornings
Blog Post: 6 Active Flexibility Drills for Your Straddle Pancake
Blog Post: 10-Minute Middle Split & Straddle Routine
