Standing Hamstrings and Back Stretch

Standing Hamstrings and Back Stretch

The Standing Hamstrings and Back Stretch is an amazing exercise that targets multiple muscle groups in your lower body and back while simultaneously improving flexibility. This simple yet effective stretch is perfect for both beginners and advanced fitness enthusiasts who want to enhance their overall flexibility and prevent injuries. To perform the Standing Hamstrings and Back Stretch, stand upright with your feet hip-width apart. Keep your knees slightly bent to avoid any strain on your lower back. Begin the stretch by hinging forward at your hips, keeping your spine long and neutral. As you hinge, allow your upper body to gradually lower towards the floor while keeping your hands relaxed and extended towards your feet. You will feel a gentle stretch in your hamstrings as well as your lower back. Hold the stretch for about 20-30 seconds, taking slow deep breaths to optimize the relaxation effect. While holding the stretch, avoid bouncing or jerking movements, as this can lead to muscle strain. Focus on maintaining a steady and controlled position to ensure maximum benefits. Incorporating the Standing Hamstrings and Back Stretch into your routine can help to improve your overall posture, increase your flexibility, and relieve tension in your lower back. Remember to always prioritize proper form and listen to your body, and gradually increase the depth of the stretch as your flexibility improves. Regularly incorporating this stretch into your workout routine will yield noticeable results over time.


  • Start by standing up straight with your feet hip-width apart.
  • Take a deep breath in and as you exhale, hinge your hips forward and bend down at the waist.
  • Allow your upper body to hang down towards the ground, reaching for your toes with your hands.
  • Feel a gentle stretch in your hamstrings and lower back.
  • Hold this position for 20-30 seconds, breathing deeply and relaxing into the stretch.
  • After the hold, slowly roll back up, stacking the vertebrae one by one until you are back in a standing position.
  • Repeat this stretch 2-3 times, taking your time to focus on proper form and breathing.

Tips & Tricks

  • Focus on proper posture to maximize the effectiveness of the stretch.
  • Engage your core muscles while performing the stretch to support your back.
  • Take slow, deep breaths throughout the stretch to help relax your muscles.
  • Avoid bouncing or jerking movements. Instead, maintain a steady and controlled stretch.
  • If you feel any discomfort or pain, reduce the intensity of the stretch or consult a professional for guidance.
  • Gradually increase the duration of the stretch over time to improve flexibility.
  • Consider incorporating dynamic stretches before performing this static stretch to warm up your muscles.
  • Experiment with different foot positions to target various areas of your hamstrings and back.
  • Pair this stretch with exercises that strengthen the hamstrings and back to maintain muscle balance.
  • Listen to your body and adjust the stretch as needed to suit your individual flexibility level and comfort.


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