Single Leg Standing Hamstring Stretch — how to, muscles worked, alternatives

How to do the Single Leg Standing Hamstring Stretch

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

Full technique — 7 steps

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

Substitutes by equipment

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

Resistance bands

Resistance Band Standing Hamstring Stretch Harder

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 Beginner
Harder 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.