Hamstring Stretch

The Hamstring Stretch is an exercise designed to stretch and loosen the hamstrings, which can improve flexibility in the legs and reduce tension in the lower back. The exercise is especially useful for those who sit a lot during the day, runners, and people who experience stiffness in the lower body.

How to do the Hamstring Stretch correctly

Here's a step-by-step guide to properly performing the Standing Hamstring Stretch :

  1. Stand with your feet hip-width apart and stretch your right leg out in front of you with the heel on the floor and the toes pointing up.
  2. Bend the left knee slightly and lean the upper body forward towards the right leg while keeping the back straight.
  3. Place your hands on your left thigh for support and lower your torso until you feel a stretch in your right hamstring.
  4. Hold the stretch for 20-30 seconds and repeat on the other leg.

Typical Hamstring Stretch mistakes

To get the most out of the stretch and avoid injury, you must be aware of the following mistakes:

  • Back Rounding : Keep your back straight as you lean forward to ensure the stretch is focused on the hamstrings.
  • Locked knees : Avoid fully locking the knee of the extended leg. Keep a slight bend to protect the joints.
  • Overstretching : Avoid pushing yourself down too far. The stretch should be comfortable and without pain.

Variations and adjustments for the Hamstring Stretch

Depending on your flexibility and needs, try these variations of the Hamstring Stretch :

  • Seated Hamstring Stretch : Sit on the floor with one leg extended in front of you and bend the opposite knee. Lean forward toward the extended leg to focus on one leg at a time.
  • Lying Hamstring Stretch : Lie on your back, lift one leg up to the ceiling, and hold your thigh or calf for support. This provides a deep stretch without strain on the lower back.

Rehearsals and recommendations

Hold each side for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to increase flexibility in the hamstrings and reduce stiffness.

Breathing during the exercise

Remember to breathe calmly throughout the stretch. Breathe in deeply as you enter the stretch and exhale slowly to help your muscles relax and achieve a deeper stretch.

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