라이브러리로시작 
끝 
운동 라이브러리
Leg Up Hamstring Stretch
A static hamstring stretch performed with one leg elevated on a bench or box, chosen for easy dosing of stretch intensity while keeping the back flat.
스트레칭맨몸Static stretch
주동근
햄스트링
협응근
종아리둔근척추기립근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Stand facing a bench, box, or step around knee to hip height.
- 02Place one heel on the surface with the knee straight or very slightly bent.
- 03Square the hips toward the elevated leg and stand tall.
수행
- 01Hinge forward from the hips with a flat back.
- 02Lean until you feel a clear stretch down the back of the elevated thigh.
- 03Hold for 20 to 40 seconds while breathing steadily.
- 04Ease out slowly and switch legs.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Hold 2 to 3 sets of 20 to 40 seconds per leg after training or as a standalone mobility session.
- -Before deadlifts or squats, keep holds short at 10 to 15 seconds or use dynamic reps instead.