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Mobility

Hamstring stretch

Quick facts

  • Beginner
  • No equipment
  • Hamstrings
  • Calves
  • Glutes
  • seconds
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The hamstring stretch releases the muscles that pull the pelvis back and stop you from hinging with a flat back. You need it after deadlifts, swings and running, and it helps you squat deeper and cleaner. Do it in the cool-down on each leg; the time in the workout is per side.

How to do it

  1. Stand tall and place your right heel forward on the floor (or a low step), toes pulled up, leg straight.

  2. Soften the left supporting knee and hinge forward from the hips, pushing the hips back — spine straight.

  3. Fold until you feel the stretch along the back of the right thigh; hands on the thigh — do not chase the toes at the cost of a rounded back.

  4. Hold for the prescribed time, then switch legs.

Coaching cues

  • Hinge at the hips, back flat
  • Toes pulled up
  • Ease in, keep breathing

Common mistakes

  • Rounded back so the lower back stretches instead of the hamstring
  • Bouncing in and out of the stretch

Breathing

Long exhales, folding a little deeper on each one.

Used in courses

Related exercises

FAQ

What are the most common mistakes in Hamstring stretch?

The most common ones: rounded back so the lower back stretches instead of the hamstring; bouncing in and out of the stretch. Watch for them from the first rep.

What should I focus on during Hamstring stretch?

Keep these cues in mind: hinge at the hips, back flat; toes pulled up; ease in, keep breathing.

How should I breathe during Hamstring stretch?

Long exhales, folding a little deeper on each one.

Train it inside a program

Hamstring stretch is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.

Do workout 1 for free See the course