Standing leg elevated hamstring stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bench

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

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

How to do it

1. Stand facing an incline bench with your feet shoulder-width apart. Place your right heel on the edge of the bench headrest, keeping your leg straight and toes pointing upward.
2. Engage your core and hinge at your hips, leaning your torso towards your right leg.
3. Reach towards your right foot with both hands, feeling a stretch along the back of your right leg (hamstring). Hold this position for 20-30 seconds.
4. Return to the starting position and switch legs. Perform the stretch for the desired number of repetitions on each side.

Form tips

• Focus on keeping your extended leg straight and your toes pointing upward.
• Ensure your standing leg remains slightly bent to maintain balance.
• Set the bench at an elevated surface at a comfortable height to ensure an effective stretch.