Jefferson Curl | Hamstring Flexibility!

[@ShadoFire]

Thanks for this coach! I recently found the cause of my hips being troublesome and it’s my lack of core engagement and breathing pattern - I would love to see a video on anything core engagement related or even how to breathe through stretches and relax into them instead of forcing it!

[@Flexibility.Maestro]

Can definitely add that to the list!!🙌🏼

[@saphiranaghibi7574]

Thanks to your profound instructions I finally can do the Muay Thai high kick! It took about over a month but it happened. 🙏

[@Flexibility.Maestro]

Wow I’m so incredibly happy to hear that!! Great work👍🏼

[@bogdanradulea4700]

I would love so exercises to improve shoulder’s flexibility and strength that can transfer to Gymnastics and calisthenics . Love your content thank you 🙏.

[@hozze8597]

how many times a week should you train this?

[@User_ML907]

Helpful. Thank you.

[@Flexibility.Maestro]

My pleasure!🙌🏼

[@iskaykandarkar]

Hi coach! Can u teach me how to improve my angle mobility to get into a full squat? Thank you. Im 40 and getting into the full squat is impossible due to tight hips and ankle mobility.

[@jh230377]

Gera thanks.

[@lewisgordon1490]

How low is "low weight"? In other videos, I've heard multiple suggestions of amywhere from 5-20kg (6-24 lbs).

[@Flexibility.Maestro]

Hard to give any direct numbers on this because it varies quite a bit from person to person - especially for an exercise like this. If you’re relatively comfortable in a forward fold position, then typically speaking 10-15lbs(or approximately 10% of your bodyweight) is a safe place to start. But it can be regressed back to bodyweight if needed!

[@lucieg1686]

Thank you for this instructive video! What do you think about elevating the front of the feet? With a slantboard or even some dB? Is there any benefits to that?

[@Flexibility.Maestro]

Yes definitely! Propping your foot up into dorsiflexion will offer an additional stretch through the calves & achilles, and increase the line of tension in the tibial/sciatic nerves for greater neurological adaptations🙌🏼

[@lucieg1686]

Okay, thank you very much!

[@lewisgordon1490]

That would be a more advanced version, especially for someone who already good hamstring flexibility to focus on that version. But some feet flat, some toes elevated, or heels elevated (especially if you have very tight hamstrings, eg can't touch your toes w/o warming up & lots of prestretching) to stretch slightly different areas of the hamstrings.

[@alejand5]

I feel this exercice more in the lower back than in the hamstrings

[@Flexibility.Maestro]

That’s not necessarily a bad thing! It just means the lower back is where your main constraint is in the posterior chain. In that case, this exercise is going to be really good for you👍🏼 You can also supplement this exercise with hamstring stretches that utilize more of a hinging pattern(keeping back fixed in a flat position) to allow you to bias the hamstrings without the low back being your limiting factor. But I’d strongly recommend progressing in this exercise as well🙌🏼

[@alejand5]

@@Flexibility.Maestro yeah, I mean, I love it. It's fairly easy, not taxing (in the moment haha) and makes you feel like you're working out. One of my favorites