The Sumo Squat to Hamstring Stretch Exercise is a great way to stretch your hamstrings, hip capsules and lower legs as part of your warm-up routine, decreasing your risk of injury.
The Sumo Squat to Hamstring Stretch Exercise forms part of the Golf Movement Preparation series of innovative and dynamic exercises that will increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.
Figure 1. Sumo Squat to Hamstring Stretch Exercise Video.
- Start by standing tall in perfect posture, with your feet shoulder-width apart.
- Bend over, hinging at the hips, to grab your toes.
- Squat by dropping your hips towards the floor and forwards, as you keep your chest up and back flat.
- Keeping your back flat, push your hips back up until you feel a stretch in your hamstrings.
- Drop your hips back down and repeat for the desired number of repetitions.
Keep your back straight and your chest up throughout. If you need to bend your knees to reach your toes, that’s fine.
Keep your heels on the floor and your elbows inside your knees.
You should feel it stretching your hamstrings and groin while working your lower back and quadriceps.
To make this movement a little easier, put a block (or book) about an inch (2.5cm) thick under your heels. As your mobility improves, gradually reduce the thickness of the block.
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