How to do the Hamstring Stretch
Hamstring Stretch is a beginner multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Glutes.
Hamstring Stretch demonstration · © GymiaFit
Hamstring Stretch at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Hamstring Stretch step by step
- 1Stand with your feet shoulder-width apart.
- 2Step forward with your right foot and shift your weight onto your right leg.
- 3Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
- 4Hold the stretch for 20-30 seconds, then return to the starting position.
- 5Repeat on the other side.
2 free workouts use it
Hamstring Stretch — questions
What muscles does the Hamstring Stretch work?
The Hamstring Stretch primarily targets the Hamstrings. It also recruits the Glutes as secondary movers.
What equipment do I need for the Hamstring Stretch?
None — the Hamstring Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hamstring Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hamstring Stretch?
Kick Out Sit, Leg Up Hamstring Stretch, Runners Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hamstring Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.