Leg Up Hamstring Stretch

Setup

1. 01Stand facing a bench, box, or step around knee to hip height.
2. 02Place one heel on the surface with the knee straight or very slightly bent.
3. 03Square the hips toward the elevated leg and stand tall.

Execution

1. 01Hinge forward from the hips with a flat back.
2. 02Lean until you feel a clear stretch down the back of the elevated thigh.
3. 03Hold for 20 to 40 seconds while breathing steadily.
4. 04Ease out slowly and switch legs.

Checkpoints

• -The bend comes from the hips, not from rounding the spine.
• -Hips stay square rather than rotating open.
• -The stretch is felt in the muscle belly, not as nerve pain behind the knee.

Common mistakes

• -Rounding the back to reach the toes instead of hinging.
• -Using a surface too high and forcing the stretch.
• -Bouncing at end range.
• -Locking the knee so hard the stretch shifts behind the joint.