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Hamstrings · Bodyweight

Stretching

An isolation movement that trains your hamstrings, done using just your bodyweight. Your glutes and lower back help out.

EquipmentBodyweight
TypeIsolation
Push or pullStatic
LevelBeginner

Muscles you'll work

Stretching muscles worked, front viewStretching muscles worked, back view
HamstringsPrimaryGlutes · Lower BackSecondary

How to do it

  1. Sit on the floor with your legs extended straight out in front of you. Keep your back straight and your core engaged.
  2. Slowly hinge forward from your hips, reaching your hands towards your shins, ankles, or toes. Keep your back relatively straight and avoid excessive rounding.
  3. Feel the stretch in the back of your thighs (hamstrings).
  4. Hold the stretch for 15-30 seconds, breathing deeply and trying to relax into the stretch.
  5. Slowly return to the starting position.
  6. Repeat as desired.

More hamstring exercises

Downward DogNordic Hamstrings CurlsCleanGlute Ham Raise
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