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Standing Single-Leg Hamstring Stretch
A bodyweight stretch targeting the hamstrings to improve flexibility and relieve tightness in the back of the thighs; used for warm-ups, recovery, and reducing lower back pain.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes, Lower Back, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
5/10Glute Max
Lower Back
4/10Erector Spinae
Calves
3/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand tall with feet hip-width apart in front of a sturdy elevated surface like a chair or bench. Brace your core for stability.
- Lift one foot and place heel on the elevated surface with leg extended, toes pointing up.
- Keep back straight and hinge forward from hips, pushing tailbone back.
- Reach hands toward elevated foot if possible without rounding back.
- Hold position feeling gentle stretch in back of thigh.
- Breathe deeply for 20-30 seconds.
- Return upright, lower leg, and switch sides.
Coaching Tips
Form Cues
- Hinge from hips
- Keep spine neutral
- Toes point up
- Core braced
- Gentle stretch only
Breathing
Inhale to prepare, exhale as you hinge forward, and breathe deeply while holding to relax into the stretch.
Tempo
2-0-20
Range of Motion
Hinge until you feel mild stretch in hamstrings, with elevated leg straight but knee slightly unlocked, and spine neutral from hips to head.
Safety
Safety Notes
- Avoid if acute hamstring injury or sciatica
- Consult professional post-surgery
- Use support if balance issues
- Stop if sharp pain occurs
- Engage core to protect back
Spotting
Not required; use wall or railing for balance if needed.
Common Mistakes
- Rounding lower back
- Locking knees
- Bouncing in stretch
- Leaning from waist
- Pushing into pain
When to Avoid
- Acute hamstring injuries
- Sciatica
- Recent hip or knee surgery
- Lower back issues
- Low bone density
Flexibility Needed
- Basic hip hinge mobility
- Ankle dorsiflexion for balance
Build Up First
- None required
Also known as
Elevated Single-Leg Hamstring Stretch, Single-Leg Forward Bend Stretch
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