Staggered-Stance Hamstring Hinge Stretch

How to do it

1. Stand in a short staggered stance with the target leg forward and both hips facing ahead.
2. Keep the front knee softly straight, bend the rear knee and place the hands on a stable chair or high on the front thigh without pressing on the knee.
3. Shift the hips backward and hinge forward with the neck aligned until you feel a mild stretch behind the front thigh.
4. Hold for 10 to 30 seconds, then return to standing.
5. Repeat the stretch with the other leg.

Form cues

• Keep both hip bones facing forward.
• Do not lock the front knee or round the spine forcefully.
• Stop for pain behind the knee, tingling or radiating symptoms.

Muscles worked

Stretches: hamstrings

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