Hanging Hamstring Stretch
This lower-body stretch targets your hamstrings. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Hanging Hamstring Stretch
Begin the Hanging Hamstring Stretch by standing with your feet shoulder-width apart and toes pointing straight ahead. Soften your knees slightly. Keeping a slight roundness in your spine, hinge forward at your hips, allowing your upper body to fall forward naturally. Your arms should hang freely, gently swaying back and forth as you lean into the stretch. Engage your core muscles for stability and to ensure the stretch remains focused on the hamstrings. As you lean forward, let gravity deepen the stretch.
Common mistakes
Excessive rounding of the back: While a slight roundness is expected, too much can lead to strain and discomfort. Locking the knees: Keeping the knees soft is essential to avoid strain and potential injury. Using jerky or forceful movements: Gentle and controlled movement is crucial, especially when transitioning in and out of the stretch.
Breathing
Start with a deep inhalation as you prepare to bend forward. Exhale slowly as you hinge at the hips and descend into the stretch. Maintain rhythmic, calm breaths as you hold the position, allowing every exhale to help you settle deeper into the stretch without forcing it. Inhale again as you carefully rise back to a standing position.
Muscles worked
Primary Focus Area
Hamstrings
