Deep-Squat to Hamstring Stretch
Unlock lower body mobility with this dynamic flow. Transition from a deep squat to a targeted hamstring stretch to improve flexibility, release tension, and prime your legs for peak performance.
The Deep-Squat to Hamstring Stretch mainly works the hamstrings, glutes & hips and quads. No equipment needed: it uses just your bodyweight.
Deep-Squat to Hamstring Stretch Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus); Quads (quadriceps femoris)
How to do the Deep-Squat to Hamstring Stretch
Instructions
Starting Position: Begin by standing with your feet shoulder-width apart.
Deep Squat: Lower your hips down into a deep squat position. Keep your chest up and back straight. You can lightly hold onto your toes if your coordination requires it, or keep your hands clasped together in front of your chest for balance.
Transition: From the deep squat, begin to straighten your legs by driving your hips upward toward the ceiling.
Hamstring Stretch: Continue lifting your hips until your legs are nearly straight and you feel a distinct stretch in your hamstrings. Let your upper body fold forward toward your legs, keeping a slight bend in the knees if necessary for comfort.
Return: Lower your hips back down into the starting deep squat position with control.
Repeat: Continue to alternate between the deep squat and the upward hamstring fold for the desired duration or number of repetitions.
Tips for Success
Focus on moving with control rather than speed.
In the forward fold, keep your spine relatively neutral—avoid rounding your upper back excessively.
Breathe deeply throughout the movement to encourage muscle relaxation.
Deep-Squat to Hamstring Stretch FAQs
What muscles does the Deep-Squat to Hamstring Stretch work?
The Deep-Squat to Hamstring Stretch mainly works the hamstrings, glutes & hips and quads. The main muscles are the hamstrings, gluteus maximus and quadriceps femoris.
What equipment do you need for the Deep-Squat to Hamstring Stretch?
None. The Deep-Squat to Hamstring Stretch is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.