Hamstring Stretch
Hamstring Stretch pairs pure bodyweight leverage with muscle you built on purpose — simple enough to learn in one session.
How to do Hamstring Stretch
- Stand with your feet shoulder-width apart.
- Step forward with your right foot and shift your weight onto your right leg.
- Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
- Hold the stretch for 20-30 seconds, then return to the starting position.
- Repeat on the other side.
Hamstring Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Hamstring Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Hamstring Stretch
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Hamstring Stretch — Frequently Asked Questions
How do you do the Hamstring Stretch?
Stand with your feet shoulder-width apart. Step forward with your right foot and shift your weight onto your right leg. Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hamstring Stretch work?
The Hamstring Stretch primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Hamstring Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hamstring Stretch good for beginners?
Yes. The Hamstring Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hamstring Stretch?
Try the Standing Hamstring And Calf Stretch With Strap, Exercise Ball Seated Hamstring Stretch or the Dumbbell Lying Femoral. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
