Smart Workout Diary

Hamstring Stretch

The hamstring stretch lengthens the muscles along the back of the thigh using a comfortable, controlled position. It primarily targets the hamstrings and can support flexibility, range of motion, and recovery after lower-body training. Stretching should feel mild to moderate, never painful.

Demonstration

Hamstring Stretch — demonstration 1
Hamstring Stretch — demonstration 2

Instructions

  1. Warm up lightly with a few minutes of easy movement before stretching.
  2. Stand tall with one heel resting on a low stable surface or slightly in front of you on the floor; keep that leg straight but do not force the knee to lock.
  3. Hinge at the hips and lean your torso forward over the straight leg while keeping your back long and chest open.
  4. Hold the gentle stretch in the back of the thigh while breathing slowly and relaxing your shoulders.
  5. Return slowly to standing, then repeat on the other side. Stop if you feel pain, numbness, or tingling.
Muscle Group
Hamstrings
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move from the hips, rather than rounding the lower back to reach farther.
  2. Use a comfortable range; do not bounce or force the position.
  3. Breathe steadily and allow the stretch to ease gradually with each exhale.
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