Hamstring Stretch

Improve flexibility and relieve tightness in your hamstrings with this effective bodyweight stretch.

BeginnerThighs Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Hamstring Stretch

Isolation

Front Hamstring Stretch

Hips · Thighs · Body weight

Beginner

Isolation

Leg Up Hamstring Stretch

Thighs · Body weight

Beginner

Isolation

Kneeling Toe Up Hamstring Stretch

Thighs · Body weight

Beginner

Isolation

Assisted Lying Hamstring Stretch

Thighs · Assisted

Beginner

Description

A static stretch exercise that targets the hamstring muscles and helps to increase flexibility and range of motion.

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How to do Hamstring Stretch

01
Setup
Sit on the floor with both legs extended straight in front of you, knees gently pressed towards the floor but not locked.
02
Setup
Flex your feet so your toes point upwards towards your shins, ensuring your heels remain grounded.
03
Hinge forward slowly from your hips, keeping your spine long and chest open, reaching your hands towards your shins, ankles, or toes.
04
Feel the stretch along the back of your thighs. Hold this position for the prescribed duration, breathing deeply and evenly.
05
To deepen the stretch, gently pull your toes towards you if you can reach them, or slightly increase your forward lean from the hips with each exhale.

Tips

Focus on hinging from your hips, not rounding your lower back, to effectively target the hamstrings and protect your spine.
Maintain active dorsiflexion in your feet, pulling your toes towards your shins, to enhance the stretch through the entire posterior chain.
Use your breath as a tool: exhale slowly as you gently deepen the stretch, allowing your muscles to relax further into the position.
Keep a slight micro-bend in your knees, avoiding hyperextension, to prevent strain on the knee joint and ensure the stretch is concentrated in the hamstrings.

Common mistakes

Rounding the lower back instead of hinging from the hips reduces the stretch on the hamstrings and can strain the spine; focus on maintaining a flat back and initiating the movement from your pelvis.
Bouncing into the stretch can cause muscle micro-tears and should be avoided; instead, ease into the stretch gradually and hold it statically for the recommended duration.
Hyperextending the knees can put undue stress on the knee joint; keep a slight micro-bend in the knees to protect them while still stretching the hamstrings.

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Questions

What muscles does Hamstring Stretch work?

Hamstring Stretch primarily targets Hamstrings.

Is Hamstring Stretch good for beginners?

Hamstring Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hamstring Stretch?

You need Body weight to perform Hamstring Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hamstring Stretch?

Focus on hinging from your hips, not rounding your lower back, to effectively target the hamstrings and protect your spine. Maintain active dorsiflexion in your feet, pulling your toes towards your shins, to enhance the stretch through the entire posterior chain. Use your breath as a tool: exhale slowly as you gently deepen the stretch, allowing your muscles to relax further into the position. Keep a slight micro-bend in your knees, avoiding hyperextension, to prevent strain on the knee joint and ensure the stretch is concentrated in the hamstrings.

What are common mistakes when doing Hamstring Stretch?

Rounding the lower back instead of hinging from the hips reduces the stretch on the hamstrings and can strain the spine; focus on maintaining a flat back and initiating the movement from your pelvis. Bouncing into the stretch can cause muscle micro-tears and should be avoided; instead, ease into the stretch gradually and hold it statically for the recommended duration. Hyperextending the knees can put undue stress on the knee joint; keep a slight micro-bend in the knees to protect them while still stretching the hamstrings.