Hamstring Scoops

Hamstrings, GlutesBodyweight

A dynamic exercise to warm up your hamstrings and glutes. Improves posterior chain flexibility and prepares your legs for work.

How to do it

1Stand tall with your feet hip-width apart.

2Take a small step forward, plant your heel with toes pointed up, and slightly bend your back knee.

3Hinge your hips back, keep a flat spine, and sweep your hands down toward your front ankle in a scooping motion.

4Stand back up to the start position by driving through your glutes.

5Repeat the movement on the other leg.

Common mistakes

Rounding your back during the hinge, placing unnecessary pressure on your spine.

Shifting weight onto your front leg instead of pushing your hips back.

Bending your front knee, reducing target strain on the hamstring.

Breathing

Inhale as you prepare to step, and exhale smoothly as you hinge forward and scoop your hands.

Make it harder or easier

To make it easier, reduce your hinge depth and don't reach as low.

To make it harder, add a two-second pause at the bottom of the scoop.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.