Standing Hamstring Stretch
The standing hamstring stretch is a bodyweight stretching exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It involves hinging forward over a straight leg to lengthen the hamstrings and improve flexibility in the posterior thigh.
How to do it
- Stand with your feet hip-width apart.
- Extend one leg forward and place your heel on a slightly elevated surface or keep it on the floor with the knee straight.
- Hinge forward from your hips with a flat back, reaching toward your extended foot.
- Hold the stretch for 20-30 seconds when you feel tension in the back of your thigh.
- Release and repeat on the other leg.
Form cues
- Keep your front knee straight without locking it.
- Hinge from your hips, not your lower back.
- Keep your chest proud as you lean forward.
- Breathe steadily into the back of your thigh.
Breathing: Inhale deeply as you set up, and exhale slowly as you lean forward to help your muscles relax into the stretch.
Common mistakes
- Rounding your lower back instead of hinging from the hips, which places unnecessary stress on your spine.
- Bouncing into the stretch, which can cause the muscle to tighten up rather than lengthen.
- Locking your standing or front knee rigidly, which can cause joint discomfort.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per leg, rest 30 seconds
Lose weight
2-3 sets × 20-30 seconds per leg, rest 30 seconds
Build muscle
2-3 sets × 20-30 seconds per leg, rest 30 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain behind your knee or down your leg, ease off 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
Should my leg be completely straight?
Your front leg should be straight, but avoid aggressively locking or hyperextending your knee joint.
How often should I do this stretch?
You can safely perform this stretch daily, especially after a walk or a light warm-up when your muscles are warm.
What if I feel the stretch behind my knee instead of my thigh?
This usually means you are pulling too intensely or locking your knee. Bend your knee slightly and focus on hinging from the hips.