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Standing Hamstring Stretch exercise demonstration
Exercise library

Standing Hamstring Stretch

Hinging forward with a straight leg on a raised support to gently lengthen a tight hamstring.

Area
Hamstring
Stage
Mobility phase
Equipment
A low step, stool, or chair

Typical dose: Hold 30s × 2 · twice a day · slow and controlled. This is a general starting point, not a plan matched to your condition or stage.

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How to do it

You need: A low step, stool, or chair.

Stand tall and place one heel on a low step or stool in front of you, with that leg straight and the toes pointing up. Keep the standing leg slightly bent.

  1. Keep your back straight and your chest lifted.
  2. Hinge forwards from your hips towards the raised foot until you feel a gentle stretch behind the thigh.
  3. Keep the raised leg straight and its toes drawn back towards you.
  4. Hold the stretch, breathing steadily, then slowly come back upright.

Form cues

  • The bend comes from your hips, so your back stays long and flat, not rounded.
  • You feel the stretch in the middle of the back of the thigh, not behind the knee.
  • The stretch is a steady pull you could hold and talk through, not a strain.

Common mistakes

  • Rounding your back to reach further forwards.
  • Locking the standing knee hard.
  • Bouncing to get deeper into the stretch.

Safety: Stop and message your physio if you feel tingling or pins and needles down the back of the leg, which points to nerve rather than muscle tightness.

Part of these recovery programmes

This exercise is one step in a staged plan for the conditions below. Each link opens the full programme and shows where this exercise fits.

Related exercises

Other exercises from the library that pair well with this one.

Nordic Hamstring Curl (Assisted)A kneeling, partner- or strap-assisted eccentric hamstring lowering exercise, shown to reduce re-injury risk.HamstringReturn to functionView details Bridge ProgressionTargets hip and trunk strength to improve movement tolerance.Lumbar spineStrength phaseView details Single Leg BalanceImproves standing balance and confidence, with hand support nearby if needed.BalanceMobility phaseView details Hip BridgeStrengthens the hips and glutes through a slow, controlled lifting and lowering motion.HipStrength phaseView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

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