Standing Hamstring Stretch

• CATEGORY

  Mobility

  Recovery

  Flexibility

  Lower Body

• EQUIPMENT NEEDED

  Bench or Box

• LEVEL

  Beginner

Overview

The Standing Hamstring Stretch is a simple yet effective way to lengthen the posterior chain, especially the hamstrings and calves. It promotes flexibility, reduces stiffness, and can improve performance in movements involving hip extension or hinging.

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Muscles Worked

PRIMARY:

• Hamstrings

• Calves

SECONDARY:

• Gluteus maximus

• Erector spinae

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STEP-BY-STEP INSTRUCTIONS

1. Begin standing tall with feet hip-width apart.

2. Step one foot slightly forward, resting your heel on the ground with your toes pointing up.

3. Hinge at the hips, keeping your spine long, and shift your weight back as you reach toward the foot of the extended leg.

4. Keep your front leg straight and avoid rounding the lower back.

5. You should feel a stretch in the back of the extended leg, especially in the hamstring.

6. Hold for 20–30 seconds, then switch sides.

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Variations

• Perform on an elevated surface like a low box or step for deeper stretch

• Add a toe pull with your hand to increase calf engagement

• Use a dowel or wall for balance support

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Benefits

• Improves hamstring and calf flexibility

• Supports better hip hinge mechanics

• Reduces injury risk from tight posterior chain

• Enhances mobility for exercises like RDLs, squats, and deadlifts

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COACHING CUES

• Lead with your chest, not your chin

• Keep your front knee soft

• You’re hinging, not rounding

• Feel the stretch in the back of your leg, not your spine

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Notes

The Standing Hamstring Stretch is a foundational flexibility drill that targets the entire posterior chain. It's especially useful for warming up, cooling down, or breaking up long periods of sitting.