One Leg Hamstring Stretch


  • Stand with one leg in front of you, and one leg back.
  • Keeping your back flat, lean on the back leg, keeping the front one straight with the toes pointing forward. Lean your torso forward as shown in the picture.
  • Use your hands on your knees for balance. You can also place one hand on the wall for balance.
  • You should feel a stretch in the hamstring of the extended leg.
  • Hold stretch for 20-30 seconds, then repeat with the other leg.


  • It is hard for beginners to get in the right position to feel a good stretch doing this exercise. Make sure to keep the front leg fully extended.
Primary muscles Hamstrings
Secondary muscles