The standing high leg bent knee hamstring stretch is performed by placing one foot on a raised surface (bench, rail, or table) and leaning forward to stretch the hamstring of the elevated leg. Starting with a bent knee and gradually straightening allows you to control the depth. It is a practical standing stretch for athletes who need flexibility work between sets or without sitting.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the hamstrings deeply from a standing position
- Adjustable depth by bending or straightening the elevated knee
- Practical between-sets stretch that does not require sitting
- Improves hip-hinge flexibility for deadlifts
- No equipment needed beyond a surface to elevate the foot
- Easy to integrate into any warm-up or cool-down
How to perform
- Stand facing a bench, step, or raised surface at roughly hip to waist height.
- Place your right heel on the surface with a bent knee. Stand tall on your left leg.
- Hinge forward from the hips toward your right leg. Keep your back flat.
- As the stretch becomes comfortable, gradually straighten your right knee to deepen the hamstring stretch.
- Hold for 20 to 30 seconds. Breathe deeply and relax into the stretch.
- Keep your standing leg slightly soft. Do not lock it out.
- Switch to the left leg and repeat.
- Use a lower surface if your hamstrings are very tight.
FRONT VIEW
BACK VIEW
Glutes
Primary
Calves
Primary
Hamstrings
Primary