The standing hamstring stretch is a simple forward fold performed standing with both feet together or hip-width apart. You hinge at the hips and reach toward your toes, stretching the hamstrings, calves, and lower back. It is one of the most accessible flexibility exercises.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the hamstrings, calves, and lower back
- Quick and accessible — works anywhere
- Improves hip-hinge flexibility for deadlifts
- Calming and restorative
- No equipment needed
- Easy to integrate into any cool-down
How to perform
- Stand tall with feet hip-width apart or together.
- Hinge forward at the hips, keeping a slight bend in your knees.
- Reach toward your toes, shins, or the floor — wherever your flexibility allows.
- Let your head hang heavy. Relax your neck.
- Feel the stretch through your hamstrings and lower back.
- Hold for 20 to 30 seconds. Breathe deeply.
- To deepen, gradually straighten the knees while keeping the back from rounding excessively.
- Return to standing on an inhale with a flat back.
FRONT VIEW
BACK VIEW
Glutes
Primary
Calves
Primary
Lower Back
Primary
Hamstrings
Primary