Side Single-Leg Hamstring Stretch
The Side Single-Leg Hamstring Stretch mainly works the hamstrings, with help from the calves / shins and lower back. No equipment needed: it uses just your bodyweight.
Side Single-Leg Hamstring Stretch Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Spinal Erectors (erector spinae)
How to do the Side Single-Leg Hamstring Stretch
Setup
Begin by standing tall at the top of your mat. Step one foot back about 3-4 feet, keeping both heels on the ground. Turn your back toes out to roughly a 45-degree angle while keeping your front toes pointed directly forward.
Hinge and Fold
Bring your hands to your hips, squaring them toward the front of the room. Inhale to lengthen your spine, then hinge at your hips to fold forward over your front leg. Keep your back flat as long as possible before allowing your upper body to drape over your front thigh.
Final Position
Place your hands on the floor, your shin, or blocks on either side of your front foot for stability. Maintain a straight but not locked front knee, and focus on keeping both legs active. Allow your head to relax toward the shin. Hold for several deep breaths before slowly rising back up.
Side Single-Leg Hamstring Stretch FAQs
What muscles does the Side Single-Leg Hamstring Stretch work?
The Side Single-Leg Hamstring Stretch mainly works the hamstrings, with help from the calves / shins and lower back. The main muscles are the hamstrings.
What equipment do you need for the Side Single-Leg Hamstring Stretch?
None. The Side Single-Leg Hamstring Stretch is a bodyweight exercise, so you can do it anywhere.
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