{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Elephant Walks",
      "kind": "common"
    },
    {
      "text": "Walking Hamstring Stretch",
      "kind": "common"
    },
    {
      "text": "ATG Elephant Walk",
      "kind": "brand"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "stretched"
      },
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility"
    ],
    "movement_patterns": [
      "mobility-drill",
      "stretch",
      "hinge"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "yoga-block",
      "bench",
      "plyo-box"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1391"
  },
  "id": "oec:elephant-walk",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and pointing straight forward.",
      "Hinge at the hips and fold forward, placing your hands on the floor or an elevated support such as a plyo-box, bench, or yoga blocks if your hamstrings are tight.",
      "Bend both knees slightly to find a comfortable starting position without excessive strain on the lower back."
    ],
    "steps": [
      "Actively contract the quadriceps on one leg to fully straighten that knee while keeping your heel planted on the floor.",
      "Hold the lockout momentarily to feel a deep stretch through the hamstring and calf of that leg while the opposite knee remains bent.",
      "Bend the straightened leg while smoothly extending and locking out the opposite knee.",
      "Continue alternating legs in a smooth, rhythmic pumping cadence for the desired number of repetitions."
    ],
    "breathing": "Maintain a calm, continuous breathing rhythm throughout the movement, exhaling as you extend into the stretch.",
    "cues": [
      "Keep heels glued to the floor",
      "Squeeze the quad to straighten the knee",
      "Let the upper body relax forward"
    ],
    "common_faults": [
      {
        "fault": "Lifting the heel off the ground when straightening the leg",
        "correction": "Keep the entire foot flat on the floor to properly stretch the calf and hamstring, elevating your hand support if needed."
      },
      {
        "fault": "Reaching too low without sufficient mobility, causing aggressive lumbar rounding and pain",
        "correction": "Elevate your hands onto a sturdy box or bench so the torso can comfortably hinge from the hips."
      },
      {
        "fault": "Bouncing or jerking through the knee extension",
        "correction": "Use smooth, controlled muscle contraction from the quadriceps to achieve full knee extension."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid forcing hyperextension of the knee joint if you experience sharp posterior knee pain or discomfort.",
        "Elevate your hands to a height that allows you to hinge comfortably without excessive strain on the lumbar spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Elephant Walk",
  "previous_ids": [
    "oec:elephant-walks"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Elephant Walks",
        "url": "https://wger.de/en/exercise/1391/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "captive0592"
      }
    ]
  },
  "setup": {
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic posterior chain mobility drill performed by folding forward and alternating knee flexion and extension to stretch the hamstrings and calves."
}