Hamstrings
Elevated Hamstring Stretch
The Elevated Hamstring Stretch is a stretch with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 36%, hamstrings (semitendinosus/-membranosus) 34% and calves (gastrocnemius) 14%.
How to do it
- Sit sideways near the end of a flat bench.
- Extend one leg along the bench with the toes pointing up and keep the other foot flat on the floor.
- Sit tall with a long spine and place the hands on the extended thigh.
- Hinge forward from the hips, sliding the hands toward the ankle until you feel a stretch behind the thigh.
- Hold for 30 to 45 seconds, breathing slowly, then sit up and switch legs.
Tips
- Lead with the chest, not the head, so the stretch stays in the hamstring.
- Keep a slight bend in the knee if the stretch pulls behind the knee.
Common mistakes
- Rounding the back to reach farther.
- Bouncing toward the foot.
- Letting the extended leg roll outward.
Muscles worked by the Elevated Hamstring Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.
Elevated Hamstring Stretch alternatives
Same equipment
- Pike Stretch
- Seated Hamstring Stretch
- Single Leg Seated Hamstring Stretch
- Standing Hamstring Stretch
- Seated Forward Fold
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Elevated Hamstring Stretch work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Elevated Hamstring Stretch good for beginners?
Yes. The Elevated Hamstring Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Elevated Hamstring Stretch?
For example the Lying Hamstring Stretch with Band, Pike Stretch and Seated Hamstring Stretch. They train mostly the same muscles, some with different equipment.
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