The front hamstring stretch is a standing single-leg hamstring stretch where you place your front leg straight in front with the heel down and toes lifted, then hinge forward at the hips over the front leg. It deeply stretches the hamstring of the front leg with no equipment needed.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the hamstring of the front leg
- Targets one hamstring at a time
- Easy to perform anywhere
- No equipment needed
- Improves hamstring flexibility for hinging exercises
- Reveals left-right tightness
How to perform
- Stand tall with feet hip-width apart.
- Step your right foot forward about a foot. Keep the right leg straight and the right heel pressed into the floor.
- Lift the toes of your right foot off the floor (dorsiflexion).
- Bend your back (left) knee slightly. Place both hands on your left thigh for support.
- Hinge forward at the hips over your right leg, keeping your back flat.
- Continue hinging until you feel a deep stretch in your right hamstring.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
FRONT VIEW
BACK VIEW
Calves
Primary
Lower Back
Primary
Hamstrings
Primary