Mobility

Single Leg Hamstring Stretch

The Single Leg Hamstring Stretch is an excellent exercise for increasing flexibility in the hamstrings, the muscles located at the back of your thighs. By stretching one leg at a time, you can focus on maintaining proper form and balance. It's particularly good for athletes, individuals with tight hamstrings, and for rehab after an injury.
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Single Leg Hamstring Stretch instructions
Step-by-step instructions
1
Stand tall with your feet hip-width apart, bracing your core for balance.
2
Lift one foot off the ground, and extend it in front of you.
3
Keeping your leg as straight as possible, reach down towards the raised foot with your opposite hand.
4
Hold this position for 20-30 seconds, feeling a stretch in the back of your leg.
5
Switch sides and repeat the stretch with the other leg.
Stand tall with your feet hip-width apart, bracing your core for balance.
Lift one foot off the ground, and extend it in front of you.
Keeping your leg as straight as possible, reach down towards the raised foot with your opposite hand.
Hold this position for 20-30 seconds, feeling a stretch in the back of your leg.
Switch sides and repeat the stretch with the other leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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