Hamstring stretch: how to do it, muscles worked and variations
Stretches for the back of the thigh.
- Main muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Erector spinae
- Equipment
- Bodyweight, Resistance band
- Variations
- 3
All 3 variations
Standing hamstring stretch
Trunk flexion from the hips with nearly straight legs to stretch the hamstrings.
Form. Standing with feet hip-width apart and knees slightly bent, tilt the trunk from the hips letting your arms hang until you feel a gentle stretch behind your thighs; breathe and hold.
Common mistake. Bouncing to reach lower, locking the knees, forcing it until it hurts, or coming up suddenly at the end.
Seated hamstring stretch
Seated trunk flexion with legs extended to stretch the hamstrings and lower back.
Form. Sit with your legs extended, grow tall from the hips and lean toward your feet with your back as long as possible until you feel a gentle stretch; hold while breathing.
Common mistake. Rounding your back by pulling on your feet, locking the knees with pain, or bouncing.
Supine banded hamstring stretch
Stretch lying on your back using a band around the foot to raise the extended leg with your back supported.
Form. Lie down, pass the band around the sole of one foot and raise the extended leg until you feel the stretch, keeping the other leg and the pelvis on the floor; hold and switch sides.
Common mistake. Lifting the pelvis or the other leg, yanking the band, or bending the knee without noticing.
Other exercises for the same muscles
