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Upper Legs · Body Weight
Standing Bow Hamstring Stretch
Standing Bow Hamstring Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves, lower back and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
How to do Standing Bow Hamstring Stretch
- Stand with your feet together and your arms by your sides. Engage your core and maintain an upright posture.
- Hinge at your hips and lower your torso towards your legs, reaching your hands towards the back of your feet. Keep your back straight and avoid rounding your shoulders.
- Hold the stretch for 20-30 seconds, feeling a stretch along the back of your legs.
- Return to the starting position and repeat the stretch as needed.
Form tips
- Perform the stretch slowly and with control to maximize muscle flexibility and reduce injury risk.
- Ensure your weight is distributed evenly on both feet to maintain balance.
- Focus on keeping your back straight and avoiding excessive rounding of your spine.
Standing Bow Hamstring Stretch alternatives
More hamstrings exercises
Standing Bow Hamstring Stretch FAQ
What muscles does Standing Bow Hamstring Stretch work?
Standing Bow Hamstring Stretch mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The calves, lower back and glutes work as secondary muscles.
What equipment do you need for Standing Bow Hamstring Stretch?
None. Standing Bow Hamstring Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Standing Bow Hamstring Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Standing Bow Hamstring Stretch good for beginners?
Yes. Standing Bow Hamstring Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Standing Bow Hamstring Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Standing Bow Hamstring Stretch?
Other exercises for the hamstrings include Standing Hamstring Calf Stretch With Resistance Band, Exercise Ball Seated Hamstring Stretch, Dumbbell Rdl Stretch Isometric and Cable Hamstring Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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