Hamstrings
Standing Hamstring Stretch
The Standing 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%.
Also known as: hamstrings rekken
How to do it
- Stand tall and step one foot about half a step forward, heel down and toes up.
- Bend the back knee slightly and place both hands on the back thigh.
- Hinge forward from the hips with a flat back, pushing the hips back.
- Stop when you feel a stretch behind the front thigh.
- Hold for 30 to 45 seconds, breathing slowly, then stand up and switch legs.
Tips
- Push the hips back as if closing a door behind you.
- Keep the front knee straight but not locked.
Common mistakes
- Rounding the back instead of hinging.
- Pushing down on the front knee with the hands.
- Bouncing into the stretch.
Muscles worked by the Standing 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.
Standing Hamstring Stretch alternatives
Same equipment
- Elevated Hamstring Stretch
- Pike Stretch
- Seated Hamstring Stretch
- Single Leg Seated Hamstring Stretch
- Seated Forward Fold
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Standing Hamstring Stretch work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Standing Hamstring Stretch good for beginners?
Yes. The Standing 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 Standing Hamstring Stretch?
For example the Elevated Hamstring Stretch, Pike Stretch and Seated Hamstring Stretch. They train mostly the same muscles.
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