Wall Heel Slides
Wall Heel Slides
Muscle Group Stretched: Hamstrings
Muscle Group Strengthened: Quads (lightly)
Flexibility Focus: Hip Flexion
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
This is a more active variation of the Legs Up the Wall hamstring stretch, which is great for beginners with tight hamstrings. By keeping our back on the floor, it helps us maintain the “flat back” position we (usually) want when stretching our hamstrings, ensuring our pelvis stays stationary as we extend our legs to stretch our hips.
How To
Step 1
Start lying on your back with your butt close to (or touching) the wall, knees bent, feet resting on the wall. I suggest starting with your butt an inch or two away from the wall, and you can scoot closer if you need to make this drill harder.
Step 2
With your feet resting against the wall, hip width apart, start to straighten your legs, sliding your feet up the wall. Straighten your legs as much as you comfortably can until you feel a hamstring stretch (in the back of your thighs). It’s OK if your legs don’t go all the way straight.
Step 2
Hold this position for just a second or two, then relax your legs, bending your knees, sliding your feet a couple of inches down the wall to release the stretch.
Repeat for 8-15 reps.
Modifications
Need to make it easier?
Scoot your butt farther away from the wall.
Don’t worry about straightening your legs all the way. As long as you’re feeling a stretch in your hamstrings, you’ll be benefiting from this exercise!
Want to make it harder?
Start with your butt touching the wall.
Add a leg lift. Once you’ve straightened your legs all the way, try and pull both feet away from the wall, kicking (with control) both legs towards your torso.
