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Standing Hamstring Stretch

BeginnerstretchTier T1

Hold a sturdy worksurface with one hand and rest the heel of the other leg on a chair seat, leg straight. Slowly bend your standing knee until you feel a pull along the back of the raised thigh.

Targets: Hip
Muscles: Hamstrings

Stop if

Aim to keep pain within a rating of 0 to 5; if pain rises above this, reduce repetitions, reduce speed, or increase rest between movements; stop if symptoms worsen or cause new pain.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold onto something sturdy such as a heavy chair or your kitchen worksurface before you begin.
  • Aim to gradually increase the hold to 20 or 30 seconds to get the most benefit; when finished, gently bring your raised leg back down to the floor.
  1. A man standing beside a worksurface, his right leg raised straight out in front with the heel on top of a chair, his left standing leg straight and his left hand flat on the worksurface.

    Step 1 of 3

    Hold onto the worksurface with your left hand for balance. Straighten your right leg forward and set your heel on the chair seat so the leg stays fully extended.

  2. The same man with his right heel still on the chair and his right leg straight, now leaning slightly forward with his left standing knee visibly bent.

    Step 2 of 3

    Keep your right heel on the chair and that leg straight. Slowly bend your left, standing knee until you feel a pull along the back of your right thigh, and hold that position.

  3. A man standing beside a worksurface, his right leg raised straight out in front with the heel on top of a chair, his left standing leg straight and his left hand flat on the worksurface.

    Step 3 of 3

    Hold onto the worksurface with your left hand for balance. Straighten your right leg forward and set your heel on the chair seat so the leg stays fully extended.

What you should feel

A stretch at the back of the raised leg's thigh, as the standing knee bends. Gently bend the other leg to feel a stretch at the back of your thigh.

Breathing

  • Breathe normally.

Safety Information

If you start to feel unwell, stop these exercises immediately. Stop these exercises if they make your symptoms worse, or if they cause new pain, and talk to a healthcare professional if thigh pain hasn't improved within 6 weeks. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.