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Hamstring Sweeps
A dynamic, traveling mobility drill that uses a controlled hip hinge and arm sweep to actively lengthen and warm up the hamstrings and glutes, often used before running.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Semitendinosus, Biceps Femoris
Glutes
5/10Glute Max
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
10-30 seconds • Rest is typically the transition time between sets or drills.
How to Perform
Begin standing tall. Take a small step forward, keeping the front leg mostly straight but not locked, ready to initiate the hip hinge.
- Step forward with one foot, keeping the knee slightly bent.
- Hinge at the hips, pushing your glutes backward and dropping your torso.
- Sweep both hands down toward the toes of the front foot.
- Feel a stretch in the hamstring of the front leg.
- Stand up and step through, immediately repeating the sweep on the opposite leg.
Coaching Tips
Form Cues
- Hinge at the hips
- Keep back flat
- Sweep toward the toes
- Slight bend in knee
Breathing
Exhale as you hinge down and sweep toward the foot; inhale as you stand back up and transition to the next step.
Tempo
2-0-1
Range of Motion
Hinge until a comfortable stretch is felt in the hamstring, maintaining a flat back and slight knee bend.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the knee or lower back.
- Maintain balance during the traveling motion.
Spotting
Not applicable; this is a self-paced mobility drill.
Common Mistakes
- Rounding the lower back
- Locking the front knee
- Rushing the movement
- Bending too much at the knee
When to Avoid
- Acute hamstring tear or strain
- Severe lower back pain
- Recent hip surgery
Flexibility Needed
- Basic hip hinge competency
Build Up First
- Ability to balance on one leg briefly
Also known as
Walking Hamstring Stretch, Sweeping Hamstrings, Hamstring Walk
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