Mobility
Standing Hamstring Stretch
The standing hamstring stretch uses a forward lean with one heel elevated to stretch the back of your thigh. It targets hamstring flexibility without added weight.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand facing a low step or raised support.
- Place one heel on the support with your toes pointing upward.
- Lean forward from your hips until you feel a stretch along the back of your raised thigh.
- Hold this position for the prescribed time.
- Slowly return your torso upright.
- Lower your foot to the floor.
Form cues
- Keep your spine long.
- Point both hips forward.
- Breathe comfortably throughout.
Common mistakes
- Locking the raised kneeKeep a slight bend in your raised knee rather than pressing it backward.
- Forcing a deeper stretchReduce your forward lean until you feel mild tension rather than a strong pull.
- Using a support that's too highChoose a lower surface if you cannot place your heel comfortably without leaning backward.
Safety
Forcing the stretch or bouncing can strain the back of your thigh. Balancing on one leg with your heel elevated can also lead to a fall.
- Use a stable support that will not slide or tip.
- Rest a hand on a wall if your balance is uncertain.
- Avoid bouncing or pulsing during the stretch.
- Stop if you feel sharp pain, tingling, or numbness.
If you have a recent hamstring injury or ongoing back or leg pain, get advice from a physiotherapist before doing this stretch.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete the same hold time on each side.