Duration exercise

Hamstring Stretch form, muscles worked, and workout tracking

The hamstring stretch is a static flexibility exercise that lengthens the hamstring group by flexing the hips while keeping the knee extended, typically performed standing with the heel elevated or lying on the back with a strap. Lifters use it to maintain posterior-chain flexibility, restore range of motion after heavy hinging or squatting sessions, and reduce the pulling sensation that limits deep hip flexion.

Hamstring Stretch illustration

How to do Hamstring Stretch

  1. 1Sit or lie on your back and extend one leg, placing the heel on the floor, a low bench, or into a strap looped around the foot.
  2. 2Keep the knee of the stretched leg straight but not forcefully locked, with your toes pulled gently toward you.
  3. 3Hinge from the hips or draw the leg toward you until you feel a firm but tolerable stretch along the back of the thigh.
  4. 4Breathe slowly and deeply, letting the muscle release a little further on each exhale rather than bouncing.
  5. 5Hold for 30 to 60 seconds, then ease out slowly and repeat on the other leg.

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Track Hamstring Stretch in Plates

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