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Exercises/Standing Hamstring Stretch
StretchingBeginner

Standing Hamstring Stretch

A static stretch for the back of the thigh, performed standing with one heel on a low step or the floor in front and the hips hinging forward.

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Primary muscles

  • Hamstrings

Secondary muscles

  • Calves (Gastrocnemius)
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Standing Hamstring Stretch movement

Main muscles working (thicker lines)

Starting position

Standing tall with one heel on the floor or a low step in front of you, toes up and knee straight but not locked.

  1. 1

    Place your hands on your hips or the front thigh.

  2. 2

    Keeping your back flat, hinge forward from the hips until you feel a stretch along the back of the front thigh.

  3. 3

    Hold the position and relax into the stretch.

  4. 4

    Return to standing and switch legs.

Breathing: Breathe slowly and deepen the stretch slightly on each exhale.

Coaching tips

  • Hinge at the hips, not the waist

  • Chest proud, back flat

  • Soft back knee

Common mistakes

  • Rounding the back to reach the toes

  • Locking the front knee hard

  • Bouncing

Safety notes

  • Stretch to mild tension, never pain; don't bounce.

Details

Body parts
Hamstrings
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • 90/90 Hamstring StretchBeginner→
  • Supine Hamstring StretchBeginner→

Harder Variations

  • Seated Forward FoldBeginner→

Similar Exercises

  • Chair Leg Extended StretchBeginner→
  • Downward DogBeginner→
  • Foam Roller Hamstring RollBeginner→
  • Frankenstein WalkBeginner→
  • Jefferson CurlAdvanced→
  • Runner's StretchBeginner→
  • Standing Forward FoldBeginner→
  • Standing Gastrocnemius StretchBeginner→
  • Standing Hamstring and Calf StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.