Legs
Single Leg Hamstring Stretch
Improve your lower body mobility and alleviate lower back tension with a focused, controlled hamstring isolation.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs extended straight out in front of you.
Fold your left leg inward, placing the sole of your left foot against the inner thigh of your right leg.
Inhale to lengthen your spine, then exhale as you hinge forward from the hips toward your right foot.
Reach your hands forward toward your ankle or toes while keeping your right knee slightly soft rather than locked out.
Hold the position for 30 seconds while maintaining a flat back and avoiding the urge to round your shoulders.
Slowly return to the upright position and repeat the process on the opposite leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the upper back to reach further
- Locking the knee of the extended leg
- Holding your breath during the stretch
- Pointing the toes of the folder leg outward instead of keeping the foot against the thigh
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.