Active Flexibility Tips

Table of Contents

1. QUESTIONS FROM READERS

2. MOVEMENT OF THE DAY

3. STRETCH WITH ME

QUESTIONS FROM READERS
HOW CAN I IMPROVE ACTIVE FLEXIBILITY?

QUESTION:

Hi David,

I practice karate and want to improve my hip and hamstring flexibility. While my passive flexibility has improved, I struggle with active flexibility—kicking higher and controlling my leg in the air.

How can I improve this?

Best,

Greg

ANSWER:

Hey Greg!

Glad to hear you’re interested in Active Flexibility! There are two types of active flexibility, and the one you’re referring to involves the antagonist muscles.

For example, as you kick, your quads are the agonist for hip flexion, while your hamstrings are the antagonist. However, when your leg is coming back down, the quadriceps are the antagonist, and the hamstrings are the agonist, as they help to decelerate the movement.

A classic example of active flexibility is holding a middle split between two objects—using the agonist muscles. What you need is the opposite, Antagonistic Active Flexibility.

Start Here: 

1. Build passive flexibility first. Stretching can temporarily increase your range of motion, giving you a better starting point for active flexibility work. Focus on stretches that help lengthen your hamstrings and hip flexors.
   

2. Train the relevant muscles. Begin with 10-second holds in kick positions for up to 5+ sets. As that gets easier, increase the weight or the hold duration. Strengthen your core to help control the eccentric movement of the leg.

I recently answered a similar question from a taekwondo practitioner; you may also be interested. Remember that many exercises can target this skill, but none are as specific as simply holding your kicks as high as possible.

Stay flexy,

David

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MOVEMENT OF THE DAY
SIT AND REACH HOLD

How to perform it:

Sit on the floor with your legs straight and together, toes pointing toward you. Take a deep breath in, then exhale as you reach forward, lowering your chest toward your knees. Hold the position while breathing normally.

Watch me perform this exercise here.

Why it helps:

It stretches the hamstrings, lower back, and calves, improving flexibility for movements like squats and deadlifts.

Quick Tips:

• Keep your knees straight but not locked.

• Avoid rounding your back too much—think of lengthening your spine as you reach.

• Relax into the stretch, allowing your body to gradually sink deeper.

Pro Tip: 

If you struggle to reach your toes, use a band around your feet or slightly bend your knees to ease into the stretch.

For total body flexibility, consider checking out my complete flexibility plan!

STRETCH WITH ME
TRY THIS QUICK MORNING ROUTINE

Start your morning off right with this 5-minute Morning Routine! Join me on my second channel, and don’t forget to subscribe to @WorkoutsbyDavid

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