Exercise guide · Beginner · Stretch

Hamstring Stretch: How to Do It & Muscles Worked

The hamstring stretch is a bodyweight exercise targeting the hamstrings and also engaging the glutes. It involves stepping forward, bending at the hips, and reaching toward the foot to stretch the back of the thigh.

Primary muscles
Hamstrings
Secondary muscles
Glutes
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the hamstring stretch
Front view: muscles worked by the hamstring stretch. Primary: hamstrings. Secondary: glutes.
Back view: muscles worked by the hamstring stretch. Primary: hamstrings. Secondary: glutes.
Primary Secondary

How to do the hamstring stretch

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Step forward with your right foot and shift your weight onto your right leg.
  3. Step 3: Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
  4. Step 4: Hold the stretch for 20-30 seconds, then return to the starting position.
  5. Step 5: Repeat on the other side.

Hamstring Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.