Supported Hamstring Stretch

HamstringsBench or Chair

A gentle hamstring stretch using a support to improve leg flexibility and relieve muscle tightness. Performing it standing on one leg allows precise control over stretch intensity.

How to do it

1Stand facing a bench or chair about one step away.

2Place one heel on the support, keeping your foot in a neutral position.

3Keep your back straight and slightly bend your standing knee for balance.

4Exhale as you hinge smoothly forward at the hips with a flat back.

5Hold a comfortable stretch for 15–30 seconds, then switch legs.

Common mistakes

Rounding your upper or lower back, which reduces hamstring stretch intensity.

Locking out your working knee, placing unnecessary pressure on the joint.

Bouncing, which can cause muscle strains or micro-tears.

Breathing

Breathe deeply and evenly, deepening the hinge only as you exhale.

Make it harder or easier

To make it easier, use a lower support or keep a slight bend in your working knee.

To make it harder, pull your toes back toward you or use a higher support.

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.