Stretch

Standing Hamstring Stretch

Heel on a low step or chair, hinge forward with a flat back - a hamstring stretch you can do in work clothes without lying on the office floor. Loose hamstrings make every bend and lift easier on your lower back.

BeginnerNo equipment~3 min

Demonstration

Hold

30s

Per side

×1

Best for

Pre-workoutPost-desk

How to do it

  1. 1

    Stand tall and place your right heel on a low step, curb, or chair seat, leg straight and toes up.

  2. 2

    Keep your standing leg straight-ish and hips square to the front.

  3. 3

    Hinge forward from your hips with a flat back - reach your chest toward the foot, not your head.

  4. 4

    Stop when you feel a solid stretch down the back of the right thigh.

  5. 5

    Hold, breathe, then switch legs.

Common mistakes

  • Rounding the back to reach further instead of hinging at the hips
  • Choosing a surface so high the pelvis tucks under before the stretch starts
  • Bouncing at the end range instead of holding steadily

Dad tips

  • The stretch should live in the thigh, not behind the knee - lower the leg if it's all knee.