Standing Elevated Hamstring Stretch

oec:standing-elevated-hamstring-stretch

A standing static stretch performed by resting one heel on an elevated surface and hinging forward at the hips to target the hamstrings.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Elevated Hamstring Stretch, Barre Hamstring Stretch, Bench Hamstring Stretch, 90/90 Hamstring Stretch, 90/90 Hamstring / Barre-Style Stretch

How to do it

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.

Movement

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

Rounding the lower back to reach forward.: Maintain a flat back and push your hips backward rather than trying to touch your forehead to your knee.
Rotating the hips open away from the elevated leg.: Square your pelvis so both hip bones point straight ahead toward the platform.
Using an elevation that is excessively high, forcing hip compensation.: Choose a lower step or bench that allows your pelvis to remain level and upright.

Safety

Never aggressively bounce or force a range of motion that causes sharp pain or joint irritation behind the knee.

Muscles

Hamstrings stretched
Gastrocnemius stretched
Gluteus maximus stretched
Erector spinae stabilizer

Joints

Hip: Flexion
Knee: Extension
Lumbar spine: Isometric stabilization

Details

Movement: Stretch, Hip hinge
Modality: Flexibility
Mechanics: isolation
Force: static
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Flat bench or Box or Step or Chair
Record: Duration
Load: none

Sources

wger: Elevated Hamstring Stretch (CC-BY-SA-4.0)
wger: 90/90 Hamstring / Barre-Style Stretch (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

standing-elevated-hamstring-stretch.json