How to do the Standing Hamstring Stretch
Primary: Hamstrings · also works Calves, Lower Back. Also called: hamstring stretch, elevated hamstring stretch.
Step by step
- 1
Stand tall and place one heel on a low step or chair with the leg straight and toes pointing up.
- 2
Keep your standing leg slightly bent and hips square.
- 3
Hinge forward from the hips with a flat back until you feel a stretch in the back of the raised thigh.
- 4
Hold for 30 to 60 seconds while breathing steadily.
- 5
Switch legs and repeat.
Coaching cues
- Hinge from the hips, not the back
- Keep the chest open
- Flex the raised foot toward you
Common mistakes
- Rounding the back
- Locking the standing knee
- Bouncing into the stretch
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Standing Hamstring Stretch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Standing Hamstring Stretch work?
Primary: Hamstrings. Secondary: Hamstrings, Calves, Lower Back
How many sets and reps of Standing Hamstring Stretch should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Standing Hamstring Stretch?
Same movement pattern, different equipment: World's Greatest Stretch, Bodyweight Hip Hinge, 90/90 Hip Stretch, Cat-Cow, Half Kneel Abductor Stretch, Deep Squat Hold.
Is the Standing Hamstring Stretch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.