{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Elevated Hamstring Stretch",
      "kind": "common"
    },
    {
      "text": "Barre Hamstring Stretch",
      "kind": "common"
    },
    {
      "text": "Bench Hamstring Stretch",
      "kind": "common"
    },
    {
      "text": "90/90 Hamstring Stretch",
      "kind": "common"
    },
    {
      "text": "90/90 Hamstring / Barre-Style Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "stretched"
      },
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility"
    ],
    "movement_patterns": [
      "stretch",
      "hinge"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "bench",
        "plyo-box",
        "step",
        "chair"
      ]
    ]
  },
  "external_ids": {
    "wger": "2615,2648"
  },
  "id": "oec:standing-elevated-hamstring-stretch",
  "instructions": {
    "setup": [
      "Stand tall facing a sturdy bench, box, or railing set roughly between knee and hip height.",
      "Place the heel of the target leg onto the platform with the knee extended and toes pointing upward.",
      "Ensure the standing leg is straight, firmly planted, and both hip points are squared forward toward the elevated foot."
    ],
    "steps": [
      "Engage your torso and hinge forward at the hips while keeping your spine neutral.",
      "Lean forward until you feel a comfortable stretch along the back of the elevated thigh.",
      "Hold the position steadily for the desired time without bouncing.",
      "Gently ease back upright, lower the leg to the floor, and repeat on the opposite side."
    ],
    "breathing": "Breathe smoothly and deeply throughout the hold, using each exhalation to relax deeper into the stretch.",
    "cues": [
      "Hinge from the hips, not the lower back",
      "Keep both hip bones facing straight forward",
      "Pull the toes back toward the shin to intensify the line of tension"
    ],
    "common_faults": [
      {
        "fault": "Rounding the lower back to reach forward.",
        "correction": "Maintain a flat back and push your hips backward rather than trying to touch your forehead to your knee."
      },
      {
        "fault": "Rotating the hips open away from the elevated leg.",
        "correction": "Square your pelvis so both hip bones point straight ahead toward the platform."
      },
      {
        "fault": "Using an elevation that is excessively high, forcing hip compensation.",
        "correction": "Choose a lower step or bench that allows your pelvis to remain level and upright."
      }
    ],
    "safety": {
      "precautions": [
        "Never aggressively bounce or force a range of motion that causes sharp pain or joint irritation behind the knee."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ]
      }
    ],
    "records": {}
  },
  "name": "Standing Elevated Hamstring Stretch",
  "previous_ids": [
    "oec:elevated-hamstring-stretch",
    "oec:90-90-hamstring-barre-style-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Elevated Hamstring Stretch",
        "url": "https://wger.de/en/exercise/2615/view-base",
        "license": "CC-BY-SA-4.0"
      },
      {
        "title": "wger: 90/90 Hamstring / Barre-Style Stretch",
        "url": "https://wger.de/en/exercise/2648/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "single-leg"
    }
  },
  "status": "active",
  "summary": "A standing static stretch performed by resting one heel on an elevated surface and hinging forward at the hips to target the hamstrings."
}