Hamstring Stretch
A beginner isolation mobility exercise that works the hamstrings.
Starting position
End position
How to Do Hamstring Stretch
- Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
- Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
- Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.
Muscles Worked
Alternatives to Hamstring Stretch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Leg-Up Hamstring Stretch
A beginner isolation mobility exercise that works the hamstrings.
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2
Seated Floor Hamstring Stretch
A beginner mobility exercise that works the hamstrings.
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3
Standing Hamstring and Calf Stretch
A beginner mobility exercise that works the hamstrings.
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4
Hamstring-SMR
A beginner isolation mobility exercise that works the hamstrings, using a foam roller.
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5
Seated Hamstring and Calf Stretch
An intermediate mobility exercise that works the hamstrings.
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6
Chair Leg Extended Stretch
A beginner isolation mobility exercise that works the hamstrings.
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7
Runner's Stretch
A beginner mobility exercise that works the hamstrings.
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8
Front Leg Raises
A beginner mobility exercise that works the hamstrings, needing no equipment.
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9
Inchworm
A beginner compound mobility exercise that works the hamstrings, needing no equipment.
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10
Intermediate Groin Stretch
An intermediate isolation mobility exercise that works the hamstrings.
Frequently Asked Questions
What muscles do hamstring stretch work?
Hamstring Stretch primarily works the hamstrings.
What equipment do I need for hamstring stretch?
The source dataset does not record equipment for hamstring stretch. Check the instructions above before you set up.
Hamstring Stretch: is it suitable for beginners?
Yes. Hamstring Stretch is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of hamstring stretch?
Leg-Up Hamstring Stretch, Seated Floor Hamstring Stretch, Standing Hamstring and Calf Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log hamstring stretch in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the hamstrings on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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