Standing Hamstring Stretch
Bodyweight, hamstrings
The standing hamstring stretch sets one heel forward with the toes up and folds forward over that straight leg. It stretches the hamstrings and the calf of the front leg. It suits almost anyone and needs no equipment.
Setting up
- Stand tall with the hands on the hips.
- Step one heel a short step forward, toes pointing up and the knee straight.
How to do a standing hamstring stretch
- Bend the back knee slightly.
- Hinge forward from the hips with the back long.
- Reach the hands down toward the front foot.
- Hold for several slow breaths.
- Stand up and switch legs.
Breathing. Breathe slowly and deeply through the hold.
Muscles worked
- Mainly
- Hamstrings
- Also
- Calves
Common mistakes
- Rounding the back to reach the foot. The stretch comes from the hips, so hinge with a long back and reach only as far as it allows.
- Bending the front knee. A straight front leg holds the stretch, so keep that knee long.
- Bouncing into the stretch. A steady hold works better, so ease in and stay still.
Easier and harder
- Easier
- Lying Hamstring Stretch
- Harder
- Seated Hamstring Stretch
Guide
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Guide