Single-Leg Hamstring Stretches

Progressions

1. 01

   Seated Single-Leg Forward Fold

   

   Box / Bench / Step / Chair / etc.

   • Sit with one leg extended straight in front of you and the other leg bent inward.

   • Hinge forward at the hips, reaching toward the extended foot while keeping your spine long and straight.

   • Focus on deepening the stretch in the hamstring of the extended leg.

   • Hold the stretch, breathing deeply, and aim to fold forward further with each exhale.

2. 02

   Low Single-Leg Stretch

   

   Box / Bench / Step / Chair / etc.

   • Place one foot on a chair at knee height, keeping the leg straight and your hips squared.

   • Hinge forward at the hips while reaching toward the foot of the elevated leg.

   • Keep your back straight and avoid rounding your shoulders.

   • Focus on the stretch in the hamstring of the elevated leg, holding the position and gradually deepening the stretch.

3. 03

   Single-Leg Stretch

   • Place one foot on a surface higher than knee height, such as a table, keeping the leg straight.

   • Hinge at the hips and reach forward toward the elevated foot.

   • Ensure your spine remains long and the stretch is controlled.

   • Focus on the hamstring, and hold the position to increase flexibility over time.

4. 04

   Pulling Single-Leg Stretch

   • With one leg elevated on a chair or table, reach forward and grab your foot.

   • Use your hands to gently pull yourself deeper into the stretch, increasing the intensity on the hamstring.

   • Keep your spine straight and avoid excessive rounding.

   • Hold the position while breathing deeply, focusing on a controlled stretch.

Common mistakes

• Rounding the Back
• Bending the Stretched Knee
• Hips Not Square
• Bouncing Into the Stretch
• Holding Your Breath