How to do a Kneeling Hamstring Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 53,240
- Popularity Rank
- 514th
- Difficulty
- Beginner
- Hamstrings Strength
- 75 mSCORE 65th
- Equipment Required
- Bodyweight-only
Workouts with Kneeling Hamstring Stretch
Target muscles worked
Instructions for Proper Form
Kneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.
- Kneel on the floor with your knees under your hips and your lower legs behind you, toes pointed down.
- Extend one leg straight out in front of you, put that heel on the ground, and point your toes toward the ceiling.
- Fold forward from the hips with a straight back and reach toward your toes until you feel a stretch in your hamstrings.
- Depending on your flexibility, how far you can reach will vary.
- Hold this position for the duration of the stretch.
- Switch sides, and repeat.
Alternatives & Variations to Kneeling Hamstring Stretch
1. Standing Forward Bend
4.2 mSCORESWAPPED 353 TIMESStanding Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.
2. Seated Forward Bend
12.2 mSCORESWAPPED 272 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
3. Single Leg Straight Forward Bend
6.8 mSCORESWAPPED 210 TIMESSingle Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.
4. Downward Dog
8.4 mSCORESWAPPED 144 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.
5. Crossover Standing Forward Bend
5.8 mSCORESWAPPED 80 TIMESCrossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.
6. Pancake
13.2 mSCORESWAPPED 24 TIMESThe Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.
7. Kneeling Hamstring Stretch
5.7 mSCORESWAPPED 13 TIMESKneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.
8. Lying Hamstrings Curl
95.8 mSCORESWAPPED 10 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
9. Hip Hinge
13.7 mSCORESWAPPED 10 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
10. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 9 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.