Perform Better!

With the Squat to Hamstring Stretch

Last weekend I had the pleasure of once again attending the 3 Day Perform Better Summit in Providence, R.I.  This is three days of lecture and hands on training with some of the leading sports trainers, coaches, physical therapists and chiropractors.  These folks are all still learning and teaching, and I learn something new to benefit my body and my clients’ bodies each time I attend.

This year, there were three exercises I walked away with that caused me to say, “Wow, my clients will really benefit from doing this!”  The first exercise is simple, but don’t let that fool you into thinking it’s easy.  It is the squat to hamstring stretch. This booger is easy if your hips and hamstrings are flexible, but for most of us, they are tight!  Therefore, a quick tutorial on how to do it, but please just skip the verbiage below and go right to the YouTube Video of how to do it!

How to do Squat to Hamstring Stretch:

  1. Stand with feet wider than hip width apart, feet turned out to your angle of comfort
  2. Squat down, heels must remain on floor
    • If heels won’t stay down, then only drop to where they will stay down;
    • If they still won’t stay down, elevate the heels on a wedge or pad
  3. Grab your toes with your fingers
  4. Let your head drop and lift your hips/buttocks to the ceiling as your legs straighten
  5. If your legs don’t straighten, and for most of us they won’t, then keep them bent and simply work to level of a good stretch
  6. Then drop back into your squat. 
  7. Repeat this squat to hip/buttocks up in the air 10 reps, or until you feel good.

A few quick notes:

If you have a tight low back in the morning, then complete this exercise first.

If you have low blood pressure you may want to come out of this by moving from squat to seated, wait 1’ then slowly stand up.

Have you tried Coach Clare’s Hip Mobility Playlist?  14’ to feel better right now!

Always check with your doctor before trying any new exercise.

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