Wall Single Leg Hamstring Stretch
The wall single leg hamstring stretch is a bodyweight flexibility exercise where one leg is extended up the wall while the other rests on the floor. This isolated stretch targets the hamstring of the elevated leg, with the wall providing a fixed surface for consistent positioning.
How to do it
- Lie on your back with your hips close to the wall and both legs extended upward against it.
- Lower one leg to the floor while keeping the other pressed straight against the wall.
- Flex the foot of the wall leg and feel the hamstring stretch along the back of that leg.
- Hold the stretch for 20-30 seconds, then switch legs.
- Repeat for the desired number of sets.
Form cues
- Keep your hips flat on the floor
- Gently flex your toes toward your face
- Keep the knee of the wall leg straight
- Breathe deeply into your belly
- Maintain a neutral spine
Breathing: Inhale deeply through your nose, and exhale slowly through your mouth to help your muscles relax deeper into the stretch.
Common mistakes
- Bending the knee too much, which reduces the stretch intensity on the hamstring.
- Lifting the hips off the floor, which shifts the focus away from the targeted muscle.
- Forcing the stretch too quickly, which can cause muscle guarding instead of relaxation.
- Holding your breath, which prevents your nervous system from fully relaxing into the stretch.
Muscles worked
Primary: hamstrings. Secondary: calves, lower back.
Suggested sets & reps
Get fitter
3 sets × 45 seconds per leg, rest 30s
Lose weight
2 sets × 45 seconds per leg, rest 30s
Build muscle
2 sets × 60 seconds per leg, rest 30s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain, stop immediately and ease off.
- If you have a history of lower back issues, ensure your spine remains neutral and supported on the floor.
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 I feel this in my lower back?
You might feel a mild sensation, but if it becomes sharp or uncomfortable, lower your leg slightly or place a small cushion under your hips.
How close should my hips be to the wall?
Start a few inches away. If you feel no stretch, move your hips closer to the wall. If it is too intense, move slightly further away.
Can I do this every day?
Yes, gentle stretching is safe to perform daily to help improve your flexibility and recover from daily activity.