Bench-Supported Leg Stretches in Threes
In groups of three around a gym bench, each student does four leg stretches using the bench for support while one partner helps with balance and the third checks technique with a checklist. It allows more precise stretching and teaches students to coach others.
How to play
- Set out eight gym benches spaced apart with a mat next to each; students form groups of three and the third student in each group takes the teacher's checklist (1 min).
- Hamstrings: student A rests one heel on the bench with the leg straight and hinges at the hips with a flat back; B offers a shoulder for support and C checks the back stays flat; 20 seconds per leg (1 min).
- Hip flexors: A kneels on the mat with the back foot's laces resting on the bench and the other foot forward, and pushes the hips forward for 20 seconds per side (1 min).
- Glutes: A sits on the bench, crosses one ankle over the opposite knee, and leans forward with a flat back, 20 seconds per side (0.5 min).
- Inner thighs: A stands sideways to the bench, rests the inside of the foot on it with the leg straight, and slowly moves away by bending the other knee, 20 seconds per side (0.5 min).
- Rotate roles: B stretches, C helps, and A checks; then C stretches, A helps, and B checks (5.5 min).
Rules
- The bench sits steady on the floor and is not moved during the activity.
- The helper only offers support and never pushes.
- Safety: in the hip flexor stretch, the knee always rests on the mat.
Variations
Easier
Do only the hamstring and glute stretches, with the bench against the wall.
Standard
Four stretches per student with a helper and a checker.
Harder
Add a 5-second press into the bench before each stretch to gain range.
Adaptations
- Limited mobility: from the wheelchair, the student does the glute stretch and the hamstring stretch with the heel on the bench, and serves as checker.
- Hearing impairment: the checklist has pictures and the checker corrects with agreed hand signals.
- Fitness level: less flexible students use a lower bench or a rolled-up mat.
Learning goals
- Perform supported leg stretches with good technique.
- Observe and correct a partner's technique using a simple checklist.
- Help a partner safely during a stretch.
Equipment for a class of 25
- gym benches: 8
- yoga mats: 8
Teacher tip
Build the checklist with three points per stretch: flat back, hips square, no bouncing.
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