Exercise guide
Hamstring Stretch
- Beginner
- Isolation
- Timed hold
- Lower legs
This unilateral stretch targets the hamstring group to improve hip mobility and reduce lower back tension. It is highly effective for increasing the range of motion in the posterior chain through controlled hip hinging.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your right leg extended straight in front of you.
- Bend your left leg and place the sole of your left foot against your inner right thigh.
- Square your hips and shoulders so they are facing your extended right foot.
How to do it
- Inhale deeply to lengthen your spine, sitting as tall as possible.
- Exhale as you hinge forward from the hips, reaching your hands toward your right ankle or foot while keeping your back flat.
- Hold the stretch for 30 seconds, focusing on deep, slow breaths to allow the muscle to relax.
- Slowly sit back up and repeat the process on the left leg.
Form checklist
- Keep the extended knee straight but avoid painful hyperextension.
- Lead the movement with your chest rather than rounding your forehead toward your knee.
- Keep your toes pointed toward the ceiling to maintain tension through the entire hamstring.
- Ensure both sit-bones remain firmly planted on the floor throughout the stretch.
Pro tips
- Gently contract your quadriceps on the extended leg; this triggers reciprocal inhibition, which signals the hamstrings to relax further.
- Think about 'pushing your tailbone back' behind you as you lean forward to maximize the stretch at the hamstring origin.
Make it harder
- Loop a towel or resistance band around the ball of your foot to pull your torso deeper into the stretch.
- Perform the stretch standing with one heel elevated on a bench or step to increase the leverage on the hip joint.
Frequently asked
- What muscles does the hamstring stretch work?
- The hamstring stretch primarily targets the hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the hamstring stretch?
- The hamstring stretch requires no equipment — just your body weight.
- Is the hamstring stretch good for beginners?
- Yes. The hamstring stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings