Standing Hamstring Stretch
Heel on a raised surface, back straight, folding forward from the hip.
How to do it
- Face a low raised surface such as a step, a bench or a low support.
- Place the heel of one leg on it, toes pointing up.
- Keep the leg straight but do not lock the knee hard.
- Straighten your back and fold forward from the hip joint.
- Stop when you feel the stretch in the back of the thigh.
- Breathe evenly for 30–45 seconds, then switch legs.
Key technique cue
Heel on a low surface, flat back, hinge from the hip. Hold 30–45 s per side.
Common mistakes
- ✕ Rounding the back to fold lower
- ✕ Locking the knee hard
- ✕ A support that is too high
- ✕ Jerking and bouncing
Benefits
- ✓ Stretches the hamstrings
- ✓ Improves pelvic mobility
- ✓ Suits the time after running and strength training
Progression: from easier to harder
- Step 1 You are here
- Standing Hamstring Stretch
- Seated Forward Fold
About the exercise
The standing hamstring stretch is done with the heel on a low raised surface such as a step. The leg stays straight and the fold comes from the hip with a straight back. It suits the time after running, squats and deadlifts, and any time the back of the thigh feels tight.
Updated
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