Standing Hamstring Stretch



The hamstrings are large muscles located at the back of the thigh. When tight, the hamstrings can cause pain or tension in the legs, hips or low back area. Stretching can help reduce this strain.

This stretch is good for those who have difficulty getting up and down from the floor. It should be approached with caution, or under the supervision of a physical therapist, especially if you have low bone density.

Set up

Start by finding a step or a chair. Place your right leg up on the surface you will be using.


Keep the right knee straight as you lean your trunk forward and reach your hands towards your toes. Keep your back straight as you lean forward.

For a deeper stretch point your toes up towards the ceiling.

Hold this for 30-60 seconds. Repeat on the other side.


  • Try not to round your spine. Focus on hinging from the hips.
  • This stretch should create tension in the hamstring muscle, not pain. If you feel sharp or shooting pain, ease out of the stretch and let your physical therapist or doctor know.
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