Wall Bent Hamstring Stretch
The wall bent hamstring stretch is a bodyweight stretching exercise that uses a wall for support while targeting the hamstrings. One leg remains bent against the wall while the other is kept straight, creating a focused stretch along the back of the leg.
How to do it
- Lie on your back with your hips close to a wall and your legs extended up against it.
- Bend one knee slightly and press your foot flat against the wall.
- Keep the other leg straight against the wall and flex your foot to feel the stretch in your hamstring.
- Hold the stretch for 20-30 seconds, then switch legs.
- Repeat for the desired number of sets.
Form cues
- Keep your lower back flat on the floor
- Flex your toes toward your shin
- Keep your hips level
- Relax your shoulders and neck
- Breathe deeply into the stretch
Breathing: Focus on slow, rhythmic breathing. Exhale as you deepen the stretch to help your muscles release tension.
Common mistakes
- Arching the lower back, which reduces the stretch effectiveness
- Bouncing the leg, which can strain the muscle
- Holding your breath, which prevents muscles from relaxing
- Locking the knee completely, which may cause discomfort
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
2-3 sets x 30-45 seconds per leg, rest 30s
Lose weight
2-3 sets x 30-45 seconds per leg, rest 30s
Build muscle
2-3 sets x 30-45 seconds per leg, rest 30s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or shooting pain, stop immediately and ease off.
- If you have a history of lower back or hip injuries, check with a professional before starting.
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
Where should I feel the stretch?
You should feel a gentle, controlled pull along the back of your thigh (the hamstring). If you feel it behind your knee, bend your knee slightly more.
How often should I do this?
You can perform this stretch daily, especially after a workout or in the evening to help with recovery and relaxation.
Can I do this if I'm not flexible?
Yes, this is an excellent exercise for beginners. Move your hips slightly further from the wall to make the stretch less intense as you build flexibility.