Fan Stretch
The Fan Stretch is a seated mobility exercise that opens the hips by stretching the inner thighs and hamstrings in a straddle position. It improves lower body flexibility and range of motion, which is essential for squat depth and overall hip health.
Iridium schedules this dynamic drill when your warmup preferences are set to include mobility routines, typically placing it before lower-body compound lifts. The AI references your upcoming session plan to ensure this movement primes the hip flexors and hamstrings for specific patterns like squats or deadlifts. If your account is set to strict time constraints, Iridium automatically scales the duration to fit the warmup within your available window.
Form Cues
- Sit on the floor with legs extended wide in a V-shape
- Keep your toes pointing upward throughout the movement
- Hinge forward from your hips, not your lower back
- Maintain a tall, neutral spine as you lean forward
- Breathe deeply into the stretch to release tension
- Don't round your back aggressively to reach further
- Don't let your feet or knees roll inward
- Don't bounce or use ballistic movements
- Don't hold your breath while stretching
- Don't force the stretch beyond a mild discomfort
Common Mistakes
- Rounding the spine excessively
- Allowing legs to rotate internally
- Bouncing to increase range
- Lifting glutes off the floor
- Tensing the neck and shoulders
Muscles Worked
This exercise primarily targets the adductors (inner thigh muscles), which are often tight in sedentary individuals and runners. It also provides a significant stretch to the hamstrings and glutes while requiring the erector spinae to work isometrically to maintain a neutral spine position.
Primary
Secondary
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