Straddle Squat (Patreon)

• LMA Curriculum 

This is to develop leg and hip dexterity. If you want to kick high or even work your way to the splits, you need to spend a lot of time in straddle.

Start with your hands in prayer. Next, spread your legs hip-width apart. Turn your feet out, then sit into a squat.

Use your elbows to pry your knees apart, sitting deeper into the squat. 

Make sure your spine to the top of your head is straight and long. This means you shouldn't be looking up because that puts strain on your neck. Your face should be facing wherever your chest is facing. They should be at the same angle. This is a general rule for all squats and deadlifts. This also applies to wrestling or grappling from top. If you're looking up while you're on top, it's easier to be shoved off because your body will go where your head goes. If your head is going up, your body is going up with it. It also opens up your neck.

Sit in this squat for a while, up to sixty seconds. When you get up, protect your knees by placing your weight on your heels and then standing straight up. You can also get up by transitioning to a forward fold and then getting up. Either way, squeeze your abs and glutes to protect your back. Exhale as you get up.

You can also do this by sitting at the edge of a chair or stool and prying your legs apart like a sumo squat. Sit tall, resting your hands on your knees, and gently pry. Do this on occasion whenever you're sitting if you really want to improve your flexibility.

Sitting on the floor with your legs split apart or in a butterfly will also loosen your hips and groin. But remember to sit tall and keep your core engaged. You can use a couch or a wall behind your back to stay upright. But don't overdo it. Do a little at a time and ease into it. This is a long-term process.

– Sam