Standing Hamstring Stretch

Also known as: Runner's Stretch, Standing Toe-Up Hamstring Stretch, Staggered Stance Hamstring Stretch

StretchingMobilityWarm-up

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Body Part: Legs

Description

Stand with one heel on the floor ahead of you and the toes raised, keeping the back knee bent. Fold forward from your hips and reach toward the front foot until you feel a gentle stretch behind that thigh. Keep your back long, then return to standing and change sides.

How to Perform

Stand tall with your feet hip-width apart and place one heel on the floor slightly in front of you, keeping that leg straight with the toes pointing up.
Keep a small bend in the standing knee and square your hips forward.
Hinge forward from your hips toward the extended leg, keeping your back long and chest open.
Reach your hands toward your shin, ankle, or foot only as far as you can without rounding your lower back or forcing the stretch.
Hold the stretch while breathing steadily, feeling it along the back of the extended thigh.
Return to standing slowly, then repeat on the other side.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Keep the front heel on the floor with the toes pointing upward.
Keep most of your body weight on the rear leg.
Use your shin or ankle as a reach target if the toes are out of reach.
Breathe slowly and let the tension ease with each exhale.
Hold for about 20 to 30 seconds, then repeat on the other side.

Common Mistakes

Rounding the lower back instead of hinging forward from the hips.
Pushing the front knee into hyperextension rather than keeping the straight leg relaxed.
Letting the hips rotate or shift away from the extended leg.
Bouncing at the bottom of the stretch instead of holding a steady position.
Forcing the range of motion and stretching into sharp pain.
Letting the extended foot turn inward or outward instead of keeping it aligned with the knee.