How to do a standing hamstring stretch
The standing hamstring stretch is a cool-down stretch for the back of your thigh: you put one heel forward and fold from the hips with a long back. It eases tight hamstrings after squats, lunges and kettlebell work.
- Cool-down
- No equipment
hamstring stretch, heel-forward hamstring stretch
How to do it
- Stand tall and step your right heel about one foot length in front of you, toes pointing up.
- Bend your left knee a little and put your hands on your left thigh.
- Keep your back long and hinge forward from your hips until you feel a gentle stretch behind your right thigh.
- Hold the stretch and breathe slowly, without bouncing.
- Stand up slowly and switch legs.
Form cues
- Breathe slowly
- Keep your back long
- Hinge from the hips, not the waist
- Mild stretch, never pain
Muscles worked
Main: hamstrings
Also: calves, glutes
Common mistakes
- You round your back to reach lower. Fix: Keep your chest up and your back long. Fold only as far as your hips allow.
- You bounce to go deeper. Fix: Hold still and breathe. Let the stretch ease on each breath out.
- You lock the front knee hard. Fix: Keep a soft bend so the stretch stays in the muscle, not behind the knee.
- You stretch until it hurts. Fix: Stop at a gentle pull. A stretch should never feel sharp.
Make it easier: Lying hamstring stretch with a towel
Lie on your back, loop a towel around one foot and lift the straight leg until you feel the stretch. Your back stays supported.
Make it harder: Standing hamstring stretch with toes pulled back
Do the same stretch and lift the front toes toward you. This adds a stretch to the calf.
In a workout
Do 2 holds, one per leg, of 20 to 30 seconds each at the end of your workout, when your muscles are warm.
Safety: Take care if you have back pain or sciatica; stop if you feel tingling, numbness or sharp pain down the leg.
Questions
How long should I hold a hamstring stretch?
Hold it for about 20 to 30 seconds per leg. Longer holds are fine if they stay comfortable.
Should I stretch hamstrings before or after a workout?
Long holds fit best after a workout. Before, use moving warm-ups such as marching or leg swings.
Why can't I touch my toes?
Tight hamstrings and back are common. Reaching your toes is not the goal; a long back and a gentle stretch are.
