Standing hamstring stretch
The standing hamstring stretch is a forward fold from the hips for the backs of the thighs. You hinge forward with soft knees and let your arms hang towards the floor. Use it after training.
Also called a standing forward fold, rag doll or toe touch hold.
- Works
- Hamstrings and calves
- Hold
- About 30 sec
- Kit
- None
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do the standing hamstring stretch.
Hold about 30 seconds. Bend your knees as much as you need; your hands do not have to reach the floor.
Step 1
Stand with soft knees
Stand with feet hip-width apart, weight even through both feet and knees slightly bent.
Step 2
Fold from the hips
Hinge forward from your hips and let your arms hang towards the floor. Bend your knees enough to keep the fold comfortable, without forcing your hands down. Keep your neck relaxed and breathe. When finished, bend your knees a little more and slowly return to standing.
Form
Standing hamstring stretch form.
A gentle stretch along the backs of your thighs.
Keep
- Keep the knees softBend enough to keep the fold comfortable.
- Hinge from your hips
- Let your neck relaxAllow your arms to hang without pulling.
Common mistakes
- Chasing the floorReduce the depth instead of forcing the reach.
- Locking your knees
- Easier version
- Bend the knees moreUse a shallower fold or rest hands on a stable chair.
- Harder version
- Reduce the knee bendKeep the stretch gentle without locking the knees.
- When to stop
- Stop if the fold causes back pain or pinching.
Questions
Standing hamstring stretch questions.
What does the standing hamstring stretch work?
The standing hamstring stretch works the hamstrings, and also the calves.
What is the standing hamstring stretch good for?
Prep uses the standing hamstring stretch for hamstring flexibility, after training.
How long should you hold the standing hamstring stretch?
Hold about 30 seconds. Bend your knees as much as you need; your hands do not have to reach the floor.
How do you make the standing hamstring stretch easier?
Bend the knees more. Use a shallower fold or rest hands on a stable chair.
When should you stop the standing hamstring stretch?
Stop if the fold causes back pain or pinching.
Alternatives
Standing hamstring stretch alternatives.
Similar moves
In these routines
More hamstring exercises
Do it timed, in your plan.
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