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운동 라이브러리
Hamstring Stretch
A static stretch that lengthens the hamstrings to restore hip hinge range and ease posterior thigh tightness after training.
스트레칭맨몸Static stretch
주동근
햄스트링
협응근
비복근둔근허리
장비
맨몸
패턴
Static stretch
준비 자세
- 01Sit on the floor with one leg extended straight in front of you.
- 02Bend the other knee and rest the sole of that foot against the inner thigh.
- 03Sit tall with the spine long before leaning forward.
- 04Point the toes of the straight leg toward the ceiling.
수행
- 01Hinge forward from the hips toward the extended foot.
- 02Reach along the shin until a clear stretch builds in the back of the thigh.
- 03Hold the position while breathing slowly.
- 04Ease out gently and repeat on the other leg.
체크포인트
- -The bend comes from the hips, not from rounding the spine.
- -The stretch is felt in the hamstring, not behind the knee joint.
- -Intensity stays at a strong pull, never sharp pain.
- -Both sides get equal hold time.
흔한 실수
- -Rounding the back to touch the toes instead of hinging.
- -Bouncing into the stretch.
- -Holding the breath and tensing against the pull.
- -Forcing range on a cold muscle.
프로그래밍 노트
- -Hold 20 to 30 seconds per leg for 2 to 3 rounds after training.
- -Keep pre-training holds short, 10 to 15 seconds, to avoid blunting output.
- -Stretch daily if hamstring tightness limits your hinge or squat depth.