Upper legs

Hamstring Stretch

Folding forward from your hips with nearly straight legs: the classic stretch for the back of your thighs.

Also known as: standing forward fold, uttanasana, hamstring stretch

Level: Beginner
Equipment: Bodyweight
Type: Compound

Muscles worked

Hamstring Stretch muscle map: hamstrings, lower back and calves highlighted on the front and back of the body

How to do it

Stand with feet hip-width apart and knees softly bent.
Push your hips back and let your torso fold forward with a long spine.
Let your arms hang or hold your elbows.
Hold while breathing, then roll up slowly.

Form cues

Fold from your hips, not your back.
Soft knees if your hamstrings are very tight.
Tension yes, pain no.

Common mistakes

Bouncing to go lower: ease in and hold.
Locking your knees: keep a slight bend.
Standing up fast: it can make you dizzy. Rise slowly.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from hamstring stretches.

Seated forward fold
Seated with straight legs, lean toward your feet.
Bodyweight · Beginner
How to do it
1. Sit on the floor with both legs straight out in front.
2. Keep your back long and hinge forward from the hips.
3. Reach your hands toward your feet.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Hamstrings
Secondary
Lower Back
Forward fold to half lift
Alternate a full fold with a flat-back half lift.
Bodyweight · Beginner
How to do it
1. Stand with the feet hip-width apart and fold forward from the hips.
2. Rest the hands on the shins, the floor or blocks.
3. Slide the hands up the shins and lift the chest until the back is flat and the spine is long.
4. Fold back down, letting the head and neck release.
5. Continue alternating between the two for the desired number of repetitions.
Primary
Lower Back, Hamstrings
Secondary
Glutes
Head-to-knee pose
Seated, stretch one leg at a time.
Bodyweight · Beginner
How to do it
1. Sit with one leg straight in front of you and the other knee bent out to the side, that foot at the inner thigh.
2. Turn the chest towards the straight leg so the navel lines up with the thigh.
3. Hinge from the hips and reach forward along the straight leg with a long spine.
4. Hold the fold for the prescribed time, breathing into the back of the leg.
5. Come up with a flat back and repeat on the other side.
Primary
Lower Back, Hamstrings
Secondary
Adductors, Glutes
Wide-legged forward fold
Hamstrings and adductors together.
Bodyweight · Beginner
How to do it
1. Stand with the feet wide apart and the outer edges parallel.
2. Place the hands on the hips, lift the chest and hinge forward from the hip joints.
3. Bring the hands to the floor under the shoulders and let the head hang.
4. Hold the fold for the prescribed time, shifting the weight slightly into the balls of the feet.
5. Bring the hands back to the hips and come up with a flat back.
Primary
Adductors, Hamstrings
Secondary
Lower Back, Calves
Seated straddle stretch
Seated with legs open in a V.
Bodyweight · Beginner
How to do it
1. Sit with your legs straight and spread wide in a V.
2. Keep your back long and hinge forward from the hips.
3. Walk your hands forward along the floor.
4. Hold for 20 to 30 seconds, breathing steadily.
Primary
Adductors, Hamstrings
Secondary
Lower Back
Bench hamstring stretch
One heel on a bench as you lean toward it.
Flat Bench · Beginner
How to do it
1. Place one heel on a bench with that leg straight.
2. Stand tall on the supporting leg.
3. Hinge forward from the hips over the raised leg.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Hamstrings
Secondary
Lower Back
Banded hamstring stretch
Lying down, raise your leg with a band around your foot.
Resistance Band · Beginner
How to do it
1. Lie on your back and loop a band around one foot.
2. Raise that leg straight up, holding the band in both hands.
3. Gently pull the band to draw the leg toward you.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Hamstrings
Secondary
Calves
Legs up the wall
Lying with your legs up a wall: very gentle.
Bodyweight · Beginner
How to do it
1. Sit sideways next to a wall with one hip touching it.
2. Swing the legs up the wall as you lie back, so the hips end close to the base of the wall.
3. Let the legs rest against the wall with the feet relaxed and the arms open at the sides.
4. Stay for the prescribed time, breathing slowly.
5. Bend the knees and roll to one side to come out.
Primary
Hamstrings
Secondary
Lower Back
Low lunge to half split
From a low lunge, straighten your front leg.
Bodyweight · Beginner
How to do it
1. Start in a low lunge with the back knee on the floor and the front knee over the ankle.
2. Press the hands into the floor or onto blocks either side of the front foot.
3. Shift the hips back over the back knee and straighten the front leg, flexing that foot.
4. Hold the half split briefly, then glide the hips forward into the low lunge again.
Primary
Hamstrings
Secondary
Calves, Hip Flexors