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How To Stretch Your Hamstrings

This stretch is a very safe and effective way to stretch your hamstrings. You can either perform this hamstring stretch standing up or sitting down. I prefer to stand because it feels more natural however, if you have mobility issues than your best bet is to start off sitting down. I enjoy this stretch to the traditional toe touching hamstring stretch because it takes the pressure off of my lower back and keeps my shoulders, hips and back in correct alignment.  

I’m going to show you how to stretch your hamstrings using this safe and effective movement. 

How to stretch your hamstrings - Starting position

How to stretch your hamstrings - Left leg

How to stretch your hamstrings - Right leg

Position for the standing single leg hamstring stretch

Stand straight with your shoulders retracted and chest slight puffed out. Your feet should be at shoulder width apart and your hands either at your sides on your hips. Keep your head level and eyes forward. I suggest you pick a spot on the wall and stare at it for the duration of the stretch.  

How to stretch your hamstrings

Take a step forward with your left leg and slightly bend your right leg. Place both your hands on your right thigh and slowly lean forward. Once you feel a slight stretch in your left hamstring, stop and hold for the prescribed amount of time. Move back to the starting position and repeat for your right leg.


Keep your breathing natural taking deep breaths in and out as you hold the stretch.

Important notes about the standing single leg hamstring stretch

·         Keep your back straight and try not to round your shoulders. Don’t look down since that will cause you to move your shoulders forward.

·         Keep your shoulders retracted back

·         Don’t bounce or jerk the stretch. Slowly move into position for the stretch and don’t try to force the stretch. Once you feel a slight stretch in your hamstrings, stop and hold.

Video on how to stretch your hamstrings

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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