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Kneeling Toe Up Hamstring Stretch

Kneeling Toe Up Hamstring Stretch

The Kneeling Toe Up Hamstring Stretch is a fantastic exercise for targeting the muscles in the back of your thighs, known as the hamstrings. This stretch specifically focuses on improving flexibility and mobility in the hamstring muscles, which can be beneficial for activities such as running, cycling, and even everyday movements like bending and reaching. To perform this stretch, begin by kneeling on the ground with your legs together and toes pointed. Extend one leg straight out in front of you, with your heel on the ground and toes lifted up towards the ceiling. Keeping your back straight and your core engaged, slowly lean forward from your hips, reaching your hands towards your toes. As you lean forward, you should feel a gentle stretch in the back of your extended leg. Remember to keep the stretch at a comfortable intensity, and avoid any sharp or excessive pain. Hold the stretch for about 20-30 seconds, and then slowly release and switch to the other leg. Incorporating the Kneeling Toe Up Hamstring Stretch into your workout routine on a regular basis can help improve your overall flexibility and prevent tightness in the hamstrings. Remember to always warm up your muscles before stretching and consult with a fitness professional if you have any specific concerns or injuries.


  • Start by kneeling on a soft surface with your knees hip-width apart.
  • Extend one leg straight out in front of you, keeping your foot flexed.
  • Hinge forward at your hips, keeping your back flat and your core engaged.
  • Reach your hands forward towards your toes, trying to touch them.
  • Feel the stretch in the back of your extended leg (hamstring) and hold for 20-30 seconds.
  • Switch legs and repeat the stretch on the other side.
  • Repeat the exercise for 2-3 sets on each leg, gradually increasing the duration of the hold as you progress.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the stretch.
  • Inhale deeply as you initiate the stretch and exhale slowly as you deepen into the stretch.
  • Engage your core muscles to maintain a stable and neutral spine throughout the stretch.
  • Gradually increase the stretch over time by gently pushing your range of motion.
  • Perform the stretch on both legs to promote balanced flexibility.
  • Ensure your toes are pointing upwards to target the hamstring muscles.
  • Aim to hold the stretch for at least 20-30 seconds to optimize tissue elongation.
  • Listen to your body and avoid any excessive discomfort or pain during the stretch.
  • Incorporate this stretch as part of a comprehensive lower body flexibility routine.
  • Consult with a qualified fitness professional if you have any pre-existing injuries or concerns.

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