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Move It: Split Stance DL – Hamstring Strength & Extensibility

Give this move a try to strength your hamstrings and train your hip hinge! 

This will lead to better JUMPS, STABILITY, AND CONTROL OF YOUR LEGS!

Hamstring health is a big part of injury prevention work we prescribe. We’ve showed some more advanced moves like SL RDL and SL SBall hamstring curls, but this is a step easier. But, that means you can progress it quickly and start loading it (adding some weights) pretty quickly to keep those hamstrings strong and healthy. Moves like this are also part of our jump better program, read more at dptfit.com/jumps

  • For this move you start with legs shoulder width or slightly less apart. Take a step forward with one leg. This is a forward and backward movement, not up and down, but you can allow a tiny knee bend. Then think of hips stay pointing forward as you push your hips backward. Think moving from the hips, not arching or rounding your lower back.

Give it a try & let us know what you think below. Repeat for 8-12 reps per side initially, but as get more comfortable add a weight to hand opposite lead leg. You can increase the weight so 6-10 reps are tough.

Move It Monday will feature a new exercise movement for you, for all fitness levels, to help improve your dance safety and performance.To keep up with our videos, follow along here or on any of our social media platforms. Scott DPT #BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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