Mobility
Assisted-Stretching-Station Hamstring Stretch
The assisted-stretching-station hamstring stretch uses a fixed support to gently stretch the back of your thigh. You control the stretch by changing how far you lean forward.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Adjust the station to the hamstring-stretch position shown in its instructions.
- Place one heel on the designated support with your knee slightly bent.
- Position your hips to face the supported leg.
- Lean forward from your hips until you feel a mild stretch behind your thigh.
- Hold this position for the allotted time.
- Slowly return your torso to the starting position.
- Lift your heel off the support.
Form cues
- Breathe slowly throughout the hold
- Let your shoulders relax
Common mistakes
- Rounding your back to reach fartherKeep your back in its natural shape rather than reaching your chest toward your knee.
- Bouncing into the stretchStay still at a comfortable depth instead of repeatedly pushing farther.
- Pulling hard on the handlesUse the handles for balance rather than leverage to deepen the stretch.
Safety
Forcing the stretch can strain the hamstring or irritate nerves behind the leg. An unsecured support can shift unexpectedly and cause a loss of balance.
- Check that all adjustment pins and supports are locked before using the station.
- Start with a low support height that you can reach comfortably.
- Stop if you feel sharp pain, tingling, numbness, or pain at the knee.
If you have a recent hamstring injury or recurring pain radiating down your leg, ask a physiotherapist or doctor before using this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Assisted Stretching Station
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete the same amount of time on each side.