Standing bow hamstring stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gastrocnemius, Soleus, Erector Spinae, Gluteus Maximus, Gluteus Mideus

How to do it

1. Stand with your feet together and your arms by your sides. Engage your core and maintain an upright posture.
2. Hinge at your hips and lower your torso towards your legs, reaching your hands towards the back of your feet. Keep your back straight and avoid rounding your shoulders.
3. Hold the stretch for 20-30 seconds, feeling a stretch along the back of your legs.
4. Return to the starting position and repeat the stretch as needed.

Form tips

• Perform the stretch slowly and with control to maximize muscle flexibility and reduce injury risk.
• Ensure your weight is distributed evenly on both feet to maintain balance.
• Focus on keeping your back straight and avoiding excessive rounding of your spine.