How to do a Partner Hamstring Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Hamstring Stretch
Target muscles worked
Instructions for Proper Form
Partner Hamstring Stretch is a flexibility exercise that primarily targets the hamstrings. By performing this stretch with a partner, you can achieve a more effective and deeper stretch compared to doing it alone. The partner can help control and increase the stretch gently, which can help improve flexibility, range of motion, and relieve muscle tightness in the hamstrings.
- Partner 1: Lie on your back with your legs fully extended, toes pointed up, and arms at your sides.
- Partner 2: Stand over one of your partner’s legs and adjust your position based on the height of your partner.
- Partner 1: Raise the leg that your partner isn’t standing over. Straighten it as much as possible. Knee bends are fine.
- Partner 2: Hold your partner’s lifted leg in both of your hands. Support your partner’s leg as you gently push it toward your partner’s head.
- Partner 1: Communicate with your partner! When you feel a stretch in your hamstring, signal that your leg has gone far enough. This doesn’t need to be painful.
- Partner 2: Hold your partner’s leg in this position for the duration of the stretch.
- Switch legs and repeat.
- Switch positions with your partner, and repeat.
Alternatives & Variations to Partner Hamstring Stretch
1. Lying Hamstrings Curl
95.8 mSCORESWAPPED 14 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
2. Seated Leg Curl
98.8 mSCORESWAPPED 9 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
3. Kneeling Hamstring Stretch
5.7 mSCORESWAPPED 9 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.
4. Seated Forward Bend
12.2 mSCORESWAPPED 9 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.
5. Standing Forward Bend
4.2 mSCORESWAPPED 9 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.
6. Single Leg Straight Forward Bend
6.8 mSCORESWAPPED 8 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.
7. Partner Floor Glute-Ham Raise
22.7 mSCORESWAPPED 5 TIMESPartner Floor Glute-Ham Raise is a challenging bodyweight exercise that primarily targets the hamstrings and glutes. By having a partner hold your legs, you generate resistance as you lower your body towards the ground. This exercise builds strength by using eccentric contractions and is excellent for hamstring development. It's a great addition for anyone wanting to increase their posterior chain strength and stability.
8. Downward Dog
8.4 mSCORESWAPPED 3 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.
9. Deadlift
98.7 mSCORESWAPPED 3 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
10. Crossover Standing Forward Bend
5.8 mSCORESWAPPED 3 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.