Mobility, warm-up & recovery · Cool-down & stretching · Beginner · ~1 min

Hamstring stretch

Gentle static stretch for the back of the thigh after training.

Photo shows: a standing hamstring and calf stretch using a band

▶ Standing Hamstring Stretch — Baptist Health (YouTube)

More videos: Standing Hamstring Stretch (Pain Therapy) · How to Do a Standing Hamstring Stretch: A Guide from Physical Therapists (Hinge Health)

Starting position

Stand with one heel on a low step, leg nearly straight, toes up.

How to do it

1. Keep the back long.
2. Hinge gently forward from the hips until you feel a mild stretch.
3. Hold, then switch.

Technique cues

• Hinge, do not round
• Mild stretch only

Common mistakes

• Rounding the back to reach
• Locking the knee hard

Easier

Lower step or bend the knee.

Harder

Band-assisted hamstring stretch lying down.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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