Enhancing Skills

Reach side knee

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The “reach side knee” stretch is a dynamic stretch that targets the hamstrings, glutes, and lower back.

Proper form:

  1. Begin standing with your feet shoulder-width apart.
  2. Lift your right knee up towards your chest.
  3. While keeping your right leg bent, reach forward with both hands and touch your left foot.
  4. Slowly return to standing position and repeat on the other side, lifting your left knee up towards your chest and touching your right foot.

How to reduce difficulty: To make this stretch easier, you can use a resistance band or strap to help bring your foot closer to your hands.

How to increase difficulty: To make this stretch more challenging, hold the stretch at the end range of motion for a few seconds before returning to standing position. You can also increase the number of repetitions or add ankle weights.

Reps:

  • Beginner: 5 reps per side
  • Intermediate: 10 reps per side
  • Advanced: 15 reps per side

Estimated time for exercise: 2-3 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Hip, Lower back, Side Abs

Muscles used:

Primary:

Internal Oblique

Secondary:

External Oblique, Hip Flexors

Tertiary:

Erector Spinae

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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