# Single Leg Standing Hamstring Stretch

A standing hamstring stretch with one heel stepped forward and both hands sliding down the front shin. Stretches the back of the thigh and the calf of one leg at a time, with no equipment needed.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/runner-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-standing-hamstring-stretch/

## Muscles worked

- Hamstrings: 9/10
- Calves: 5/10
- Glutes: 3/10

## How to do the Single Leg Standing Hamstring Stretch

1. Step one foot forward onto the heel, toes pulled back.
2. Keep your front knee straight, weight on the back leg.
3. Push your hips back and lower your torso until you feel a hamstring stretch.
4. Slide both hands down the front shin and hold.
5. Hold for time, then switch sides.

### Full technique — 7 steps

1. Stand tall with your feet together and arms at your sides.
2. Step one foot a short distance forward and rest it on the heel with your toes pulled back.
3. Keep your front knee straight and your weight mostly on the back leg.
4. Push your hips back and fold forward over the front leg, sliding both hands down the front shin.
5. Lower until you feel a strong hamstring stretch without losing your back position.
6. Hold that end range while breathing steadily and keeping the hinge at your hips.
7. Slide your hands back up your leg to stand, then switch sides and repeat.

## Common mistakes

- Rounding through the lower back
- Bending the front knee to reach further
- Forcing hands to the floor
- Bouncing into the bottom stretch
- Stepping the front foot too far out

## Form cues

- Push hips straight back
- Front knee stays straight
- Hands slide down the shin
- Stop at hamstring stretch

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Standing Hamstring Stretch](https://seto.fit/exercises/resistance-band-standing-hamstring-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Leg Standing Hamstring Stretch — Beginner**
- Harder: [Stability Ball Seated Hamstring Stretch](https://seto.fit/exercises/stability-ball-seated-hamstring-stretch/) — Beginner
- Harder: [Seated Forward Fold](https://seto.fit/exercises/seated-forward-fold/) — Beginner

## Quick answers

### What muscles does the Single Leg Standing Hamstring Stretch work?

Primary: Hamstrings 9/10. Also works: Calves 5/10, Glutes 3/10.

### When should I do the Single Leg Standing Hamstring Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Single Leg Standing Hamstring Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

### What can I do instead of the Single Leg Standing Hamstring Stretch?

Resistance bands: Resistance Band Standing Hamstring Stretch.

### What is a harder version of the Single Leg Standing Hamstring Stretch?

Stability Ball Seated Hamstring Stretch (Beginner), Seated Forward Fold (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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