Mobility · Pilates
Ladder Barrel Hamstring Stretch
The Ladder Barrel Hamstring Stretch uses the barrel to support one raised leg while you lean forward, stretching the back of your thigh.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Stand between the ladder and barrel, facing the barrel.
- Hold a ladder rung with one hand for balance.
- Rest the back of one heel or lower calf on the barrel, with that leg nearly straight.
- Lean forward from your hips until you feel a mild stretch behind the raised thigh.
- Hold this position for the planned time.
- Return your torso upright.
- Lower your raised foot to the floor.
- Repeat on the other side.
Form cues
- Keep your hips facing forward.
- Keep your standing knee soft.
- Breathe slowly throughout the hold.
Common mistakes
- Rounding your back to reach fartherKeep your spine long rather than reaching your chest toward your knee.
- Locking the raised kneeAllow a slight bend in the supported knee instead of pressing it backward.
- Shifting onto the outer standing footKeep pressure spread across your standing heel and the bases of your big and little toes.
Safety
Supporting one leg at barrel height can challenge your balance, especially when getting into or out of position. Forcing the stretch can strain the hamstring or irritate the area behind the knee.
- Check that the barrel is stable and its adjustment locks are secure.
- Use a lower support if you cannot place your leg on the barrel without hiking your hip.
- Stay still during the hold rather than bouncing.
- Stop if you feel sharp pain, tingling, or numbness.
Choose a supported floor stretch or get advice from a physiotherapist first if you have a recent hamstring injury or difficulty balancing on one leg.
Muscles worked
Primary muscles
Equipment
- Pilates Ladder Barrel
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete the prescribed hold on each side.