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Standing Hamstring Stretch

Classic standing stretch for the back of the thigh to improve leg mobility.

• ID: a2f4e891
• Discipline: stretching
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: None

Goal

Lengthen the hamstrings and relieve tension in the lower back.

Step-by-step guide

1. Stand upright and extend one leg forward.
2. Place the heel on the floor and gently lift the toes.
3. Slightly bend the standing knee and hinge forward with a straight back.
4. Rest hands on the front thigh for support.
5. Keep hips squared and level.
6. Feel the stretch along the back of the extended leg.
7. Hold the position, then switch sides.

Breathing cues

• Inhale to lengthen the spine.
• Exhale slowly and ease deeper into the stretch.

Common mistakes

• Rounding the back instead of keeping it straight.
• Locking and cramping the extended knee.

Recommended volume

2 to 3 holds of 30 to 45 seconds per side.