Legs
Elephant Walks
A dynamic mobility movement designed to lengthen the hamstrings and improve lower back flexibility.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and hinge forward at the hips to place both hands flat on the floor or a raised surface.
Maintain a slight bend in both knees while keeping your palms or fingertips firmly in contact with the ground throughout the movement.
Slowly straighten one leg by engaging your quadriceps while keeping the other knee bent and your torso relaxed.
Hold the position for one second when the leg is fully extended before returning to the starting bent-knee position.
Repeat the straightening motion on the opposite leg to complete one full repetition.
Continue alternating legs in a rhythmic walking motion while focusing on a deep stretch in the hamstrings of the straightening leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the palms off the floor or surface during the extension
- Holding your breath or tensing the neck and shoulders
- Bouncing aggressively instead of using a controlled range of motion
- Forcing the knee to lock if you feel sharp pain instead of a stretch
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.