Get into the starting position as shown, keeping your back straight.
2
Move slowly into the stretch until you feel tension — not pain.
3
Hold for 20-30 seconds, breathing steadily throughout.
4
Release gently and repeat on the opposite side if applicable.
5
Never force the stretch — ease in a little further each time you exhale.
Pro Tips
Stretch after your workout when muscles are warm — you'll get further with less risk.
Breathe out as you ease deeper into the stretch.
Consistency matters more than intensity — daily short stretches beat occasional long ones.
Overview
A flexibility movement that loosens the stretching and surrounding tissue. Regular practice improves range of motion and reduces injury risk.
Muscles Worked
Stretching
75%
Common Mistakes
Forcing the stretch too aggressively — pain means you've gone too far.
Holding your breath instead of breathing steadily through the stretch.
Rushing through it — each position needs time to release properly.
About Training Your Hamstrings
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.
