Staggered Stance Reaches
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Mobility and Stability
Posterior Chain
Warm-Up and Prep
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Bodyweight
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All Levels
OVERVIEW
Staggered Stance Reaches are a mobility and stability drill that reinforces proper hip hinge mechanics while improving balance and posterior chain activation. By slightly offsetting the feet, this movement challenges single-leg coordination and builds awareness in the hamstrings, glutes, and core. Ideal for warm-ups, rehab, or technique reinforcement.
MUSCLES WORKED
PRIMARY:
Hamstrings
Glutes
SECONDARY:
Core
Lower back
Ankle and foot stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin in a staggered stance with one foot slightly behind the other—front foot flat, back heel lifted.
Hinge at the hips and reach your opposite arm toward the front foot, keeping your spine neutral.
Push your hips back as you lower, maintaining tension in the hamstrings.
Reach just below the knee or toward the ankle without rounding your back.
Return to the starting position by driving through your front heel.
Repeat for reps, then switch sides.
BENEFITS
Reinforces proper hip hinge mechanics
Improves balance and proprioception
Strengthens the posterior chain in a controlled range
Great warm-up or movement prep for deadlifts or lunges
Increases flexibility and mobility in hamstrings and hips
COACHING CUES
Push your hips back like you're closing a door with your glutes
Keep your spine long and chest proud-don’t round your back
Reach with control, don’t collapse into the movement
Feel the stretch in your hamstrings, not your lower back
Keep your weight centered over your front foot