PlanWorkouts

Exercise 1511 · REF 99rWm7w

Hamstring Stretch exercise animation

Hamstring Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

A basic hamstring stretch — reaching for the toes with a straight or near-straight leg — targets one of the more commonly tight muscle groups in anyone who sits for long stretches. Holding it steady rather than bouncing is what actually lengthens the muscle over time; bouncing into the stretch just triggers a protective reflex that tightens it back up.

How to Do the Hamstring Stretch

  1. Stand with your feet shoulder-width apart.
  2. Step forward with your right foot and shift your weight onto your right leg.
  3. Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
  4. Hold the stretch for 20-30 seconds, then return to the starting position.
  5. Repeat on the other side.

Muscles Worked

The Hamstring Stretch primarily targets the Hamstrings, with Glutes as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Hamstring Stretch work?
The Hamstring Stretch primarily targets the hamstrings, with the glutes as the main supporting muscle group.
What equipment do I need for the Hamstring Stretch?
The Hamstring Stretch is done with no equipment — just body weight.
What's a good alternative to the Hamstring Stretch?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.