In this lesson, you will learn how to perform the crouched wushu stretch. This is one of the most popular stretches in wushu, and its purpose is to increase flexibility for the straight wushu stretchkick. It targets the hamstrings and the tendons around the knee.
Flexibility in the knee area is essential for wushu kicks where you bring your toes toward your forehead — a hallmark of wushu technique. Performing this stretch with a relaxed or pointed ankle is not appropriate for wushu.
Learn more about wushu at wushu main and find more stretching guidance at stretching main.
Execution
- Crouch down on one leg and fully extend the other.
- Keep the heel of the standing foot flat on the floor.
- Your thighs should be parallel, and your knees aligned, side by side.
- Don’t let the knee of the standing leg rotate outward.
- Hollow your lower back — do not round it.
- Flex the ankle of your extended leg and grasp the ball of the foot with both hands.
- If you can’t reach your foot, just keep your back straight and bend forward as far as you can.
- Alternatively, place your palm under your chin and move your elbow down toward the knee of the extended leg.
- Pull your toes up and keep the extended leg fully straight.
- Try to look at the sole of your shoe.
- Do not bring your head to your knee. First move forward, then down, just as you would in a straight wushu stretchkick.
- Kicking your knee to your head is incorrect. Train yourself to bring your toes to your forehead, or even to your chin.
Advice
- Breathe slowly and with focus.
- Keep your knees together.
- Never round your back.
- Don’t bring your head to the knee — aim to see the bottom of your foot.
- Explore isometric and dynamic stretching techniques.
Suggestions
- Standing Double-Leg Hamstring Stretch
- Cross-Leg Hamstring & Knee Stretch
- Standing Wushu Stretchkick Stretch – Straight
- Wushu Side Stretchkick Stretch
- Dynamic Stretching
- Isometric Stretching
- PNF Stretching
