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Weighted Bent Hurdler

The Weighted Bent Hurdler is a great mobility drill for strengthening and stretching the obliques. Keeping the extended leg bent may be necessary for those who haven't developed the hamstring mobility for a full hurdler.

  • Type Of Exercise: Flexibility
  • Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
  • Difficulty: Moderate
  • Equipment: Dumbbell, Yoga Block

Weighted Bent Hurdler

  1. Start sitting upright in a seated straddle on the floor.
  2. Pull your right foot into your groin and bend your left knee slightly.
  3. Extend a light weight overhead, shrug your shoulders to your ears, and lock your elbows.
  4. Leading with the weight, lean to your side over your left leg.
  5. Keep your torso facing forward and shoulders fully open (biceps behind your ears).
  6. Lower down until you feel a strong stretch in your right oblique; if the stretch is stronger in your hamstring, bend your left knee even more.
  7. Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to your knee.
  8. Also be sure keep both glutes in contact with the floor throughout.
  9. Hold for time on your left side before switching.
  • Exercise: Horizontal Windmill
  • Type of Exercise: Mobility
  • Muscles: Hamstrings, Shoulders, Chest
  • Difficulty: Beginner
  • Equipment: Body Only
  • Exercise: Weighted Bent Hurdler Twist
  • Type of Exercise: Flexibility
  • Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
  • Difficulty: Moderate
  • Equipment: Dumbbell, Yoga Block
Weighted Bent Hurdler | GymFit