Standing High Leg Bent Knee Hamstring Stretch
Description
The standing high leg bent knee hamstring stretch is performed by placing one foot on a raised surface (bench, rail, or table) and leaning forward to stretch the hamstring of the elevated leg. Starting with a bent knee and gradually straightening allows you to control the depth. It is a practical standing stretch for athletes who need flexibility work between sets or without sitting.
Muscle Group
Equipment Required
Standing High Leg Bent Knee Hamstring Stretch Instructions
- Stand facing a bench, step, or raised surface at roughly hip to waist height.
- Place your right heel on the surface with a bent knee. Stand tall on your left leg.
- Hinge forward from the hips toward your right leg. Keep your back flat.
- As the stretch becomes comfortable, gradually straighten your right knee to deepen the hamstring stretch.
- Hold for 20 to 30 seconds. Breathe deeply and relax into the stretch.
- Keep your standing leg slightly soft. Do not lock it out.
- Switch to the left leg and repeat.
- Use a lower surface if your hamstrings are very tight.
Standing High Leg Bent Knee Hamstring Stretch Form & Visual
Standing High Leg Bent Knee Hamstring Stretch Benefits
- Stretches the hamstrings deeply from a standing position
- Adjustable depth by bending or straightening the elevated knee
- Practical between-sets stretch that does not require sitting
- Improves hip-hinge flexibility for deadlifts
- No equipment needed beyond a surface to elevate the foot
- Easy to integrate into any warm-up or cool-down
Standing High Leg Bent Knee Hamstring Stretch Muscles Worked
- Hamstrings (semitendinosus, semimembranosus, biceps femoris)
- Gastrocnemius (when knee straightened)
- Gluteus maximus (slight)
Standing High Leg Bent Knee Hamstring Stretch Variations & Alternatives
- Hamstring Stretch
- Standing Forward Bend
- Standing Straight-Leg Hamstring Stretch
- Seated Hamstring Stretch
- Supine Hamstring Stretch (lying down)
