Stretching
Standing Hamstring Stretch
Improve lower body flexibility and release posterior chain tension with this fundamental standing yoga-style stretch.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet placed hip-width apart and your arms resting at your sides.
Breathe in deeply to create length in your spine, then exhale as you slowly hinge forward at the hips.
Lower your torso toward your thighs while keeping your weight evenly distributed across your feet.
Reach your hands toward your shins, ankles, or the floor depending on your current level of flexibility.
Maintain a slight micro-bend in your knees to protect the joints and avoid locking them out.
Hold the position for 30 seconds while focusing on deep, diaphragmatic breathing to encourage muscle release.
Engage your core and slowly roll your spine back up to a standing position one vertebra at a time.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back excessively instead of hinging from the hips.
- Locking the knees into a hyperextended position which puts stress on the ligaments.
- Bouncing at the bottom of the movement rather than holding a static stretch.
- Tensing the neck and shoulders instead of letting the head hang heavy.
- Holding your breath which prevents the muscles from fully relaxing.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.