Sumo Squat to Hamstring Stretch Exercise


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.

There are a number of other squat exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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There are a number of other golf-specific movement preparation exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

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