- Begin standing, with your knees slightly bent and arms out to the sides for balance.
- Cross your right foot in front of your left, then step to the left with your left foot.
- Cross your right foot behind your left, then step to the left with your left foot.
- Continue moving left in this way, alternating crossing your right foot in front and then behind, for 4–5 feet (or as space allows).
- Then, repeat the sequence to the right. Continue, alternating directions, for 30 seconds.
This crossover movement involves muscles from your neck to your toes, mobilizing your lower body, hips, and spine with a bit of rotation.
Standing Dynamic Hamstring Stretch
Katie Thompson
- Stand in a relaxed position with your hands at your sides, core engaged, and feet hip-width apart.
- Step forward with your right foot, keeping your leg straight and flexing your foot so that only your heel rests on the floor.
- Hinge, bending at the hip, and swoop down with straight arms tracing the length of your leg. Stand, keeping your arms straight and bringing your hands overhead, before lowering them to your side. You should feel a stretch in your hamstrings, as well as lengthening in your spine as you stand and stretch.
- Now step forward with the other foot and repeat on the other side. That’s 1 rep. Continue to alternate sides, flowing through the movement at your own pace. Continue for 30 seconds.
This movement activates the back side of your legs, including your calves and hamstrings.
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athletes in order of appearance: Laura Girard, a NASM-certified personal trainer and founder of The Energy Academy, wears: Alo jacket, sports bra, shorts, and sneakers, and Comme si socks; Morit Summers, a Brooklyn-based trainer and the owner of body-positive gym, Form Fitness Brooklyn, wears: Lululemon top and leggings, Aerie sports bra, and Nike sneakers; Ameerah Omar, city captain and mindset coach for Adidas Runners NYC, wears: Alo sports bra and leggings, Nike socks, and Hoka sneakers; Amanda Katz, a certified personal trainer and running coach in New York City, wears: Adanola top and shorts, Nike sneakers, and socks.
