Single-Leg Wide-Stance Hamstring Stretch
The Single-Leg Wide-Stance Hamstring Stretch mainly works the hamstrings, with help from the calves / shins and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Wide-Stance Hamstring Stretch Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Spinal Erectors (erector spinae)
How to do the Single-Leg Wide-Stance Hamstring Stretch
Setup
Stand in a mountain pose (tadasana) at the top of your mat.
Step one foot back about 3 to 4 feet. Your feet should be on two parallel tracks, not on a tightrope.
Turn your back foot out about 45 to 60 degrees. Both sets of toes should point toward the front of the mat.
Movement
Engage Core: Keep your hips squared to the front of the mat.
Hinge: Exhale, and hinge at your hips to fold forward over your front leg. Maintain a long, straight spine as you lower your torso.
Placement: You may place your hands on your front shin, on yoga blocks on either side of your front foot, or walk your fingertips forward onto the mat.
Alignment: Keep your front leg straight but avoid locking the knee. Pull back on the hip of your front leg to deepen the stretch in the hamstring.
Hold: Relax your neck and head. Continue to breathe deeply through the nose while holding the position, aiming to get your torso closer to your thigh with every exhale.
Single-Leg Wide-Stance Hamstring Stretch FAQs
What muscles does the Single-Leg Wide-Stance Hamstring Stretch work?
The Single-Leg Wide-Stance 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 Single-Leg Wide-Stance Hamstring Stretch?
None. The Single-Leg Wide-Stance Hamstring Stretch is a bodyweight exercise, so you can do it anywhere.
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