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Upper Legs · Body Weight
Standing Leg Elevated Hamstring Stretch
Standing Leg Elevated Hamstring Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves, lower back and glutes assisting. It needs only a bench. 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 Leg Elevated Hamstring Stretch
- Stand facing an incline bench with your feet shoulder-width apart. Place your right heel on the edge of the bench headrest, keeping your leg straight and toes pointing upward.
- Engage your core and hinge at your hips, leaning your torso towards your right leg.
- Reach towards your right foot with both hands, feeling a stretch along the back of your right leg (hamstring). Hold this position for 20-30 seconds.
- Return to the starting position and switch legs. Perform the stretch for the desired number of repetitions on each side.
Form tips
- Focus on keeping your extended leg straight and your toes pointing upward.
- Ensure your standing leg remains slightly bent to maintain balance.
- Set the bench at an elevated surface at a comfortable height to ensure an effective stretch.
Standing Leg Elevated Hamstring Stretch alternatives
More hamstrings exercises
Standing Leg Elevated Hamstring Stretch FAQ
What muscles does Standing Leg Elevated Hamstring Stretch work?
Standing Leg Elevated 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 Leg Elevated Hamstring Stretch?
You need only a bench.
How many sets and reps of Standing Leg Elevated 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 Leg Elevated Hamstring Stretch good for beginners?
Yes. Standing Leg Elevated Hamstring Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Standing Leg Elevated 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 Leg Elevated Hamstring Stretch?
Other exercises for the hamstrings include Standing Hamstring Calf Stretch With Resistance Band, Exercise Ball Seated Hamstring Stretch, Band Standing Leg Curl and Dumbbell Rdl Stretch Isometric.
For developers
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