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Stretching

Hamstring Stretch

Beginner

A simple stretch that improves hamstring flexibility and eases lower-back tension.

Target muscles

Hamstrings

Calories burned

~2 kcal / set

Secondary muscles

Lower Back

Equipment

No Equipment

Goal

General Fitness

Sets / Reps

2 × 1 per side

Benefits

  • • Improves hamstring flexibility
  • • Eases lower-back tension

Step by step

  1. 1Sit with one leg extended and the other bent, foot resting against your inner thigh.
  2. 2Keep your back straight and hinge forward from your hips.
  3. 3Reach toward your extended foot until you feel a gentle stretch.
  4. 4Hold the position, breathing steadily, then switch sides.

Breathing guide

Breathe slowly and deeply, relaxing deeper into the stretch with each exhale.

Common mistakes

  • • Rounding the back to reach further
  • • Bouncing instead of holding a steady stretch

Safety tips

  • • Hinge from your hips, not your lower back.
  • • Stretch only to mild tension, never pain.

Variations

  • • Standing hamstring stretch
  • • Supine hamstring stretch

Related exercises

Quadriceps Stretch

2 × 1 per side

Hip Flexor Stretch

2 × 1 per side

Chest Stretch

2 × 1 per side

Shoulder Stretch

2 × 1 per side