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Upper Legs Exercise · Body Weight

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 your right foot forward and shift your body weight onto that leg.
  3. With your back kept flat, hinge forward at the hips and reach both hands toward your right foot.
  4. Hold the stretch for 20 to 30 seconds, then return upright.
  5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.