How to do the Standing Hamstring Stretch
Step by step
- Place one foot slightly ahead with the leg nearly straight and heel down.
- Push your hips back and hinge forward over that leg with a flat back.
- Rest your hands on the thigh or shin and feel the hamstring lengthen.
- Breathe and hold, then switch legs.
The thing people get wrong
Hinge from the hips with a flat back - if you round the spine to reach lower, the stretch moves off the hamstring.
Coaching cue
Lift the toes of the front foot up toward you to add a little more pull.
Make it easier or harder
- Easier: Bend the front knee slightly and rest your hands higher on the thigh.
- Harder: Straighten the front leg fully and hinge until your hands reach the shin.
Muscles worked
- Primary: Hamstrings
- Secondary: Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.