Aeroplan Leg Backward Stretch
The aeroplan leg backward stretch is a bodyweight balance and flexibility exercise that combines a single-leg balance with a hamstring stretch. Hinging forward on one leg while extending the other back creates a deep stretch through the hamstrings of the planted leg.
How to do it
- Stand on one foot with your core engaged and your arms extended out to the sides.
- Hinge forward at the hips, extending the free leg straight behind you.
- Allow your torso to lower as your rear leg rises to maintain a horizontal line.
- Hold the position for the desired duration, feeling the stretch in the hamstrings of the standing leg.
- Return to standing and repeat on the other side.
Form cues
- Engage your core before lifting your back leg.
- Keep your hips level as you hinge forward.
- Extend your arms to the sides for better balance.
- Keep a slight bend in your standing knee to protect it.
Breathing: Inhale as you stand tall and prepare, then exhale smoothly as you hinge forward and extend your leg.
Common mistakes
- Arching the lower back, which puts unnecessary stress on the spine instead of stretching the hamstrings.
- Letting the hips rotate open, which throws off your balance and misaligns the stretch.
- Locking out the standing knee, which makes balancing harder and increases joint strain.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets per side × 30 seconds hold, rest 60 s
Lose weight
2-3 sets per side × 30-45 seconds hold, rest 45 s
Build muscle
3 sets per side × 8-10 slow reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or standing knee, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I lose my balance while doing this stretch?
It is completely normal to wobble when starting out. Try focusing your gaze on a fixed point on the floor a few feet in front of you, or lightly touch a wall with one hand for support.
Where should I feel the stretch?
You should feel a gentle lengthening along the back of the thigh (hamstring) of your standing leg, as well as light engagement in your glutes and core.
How often should I practice this movement?
You can include this stretch 2 to 3 times a week as part of your home routine or post-workout cool-down.