ExerciseGIF

Exercises / Hamstring stretch

Hamstring stretch GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • HamstringsMusculi ischiocrurales
  • CalvesMusculus triceps surae
  • GlutesMusculus gluteus maximus
  • Lower backMusculus erector spinae
Equipment
No equipment
Level
beginner
Loop
One repetition, 3 seconds

Get this animation

Part of the stretch pack, all 16 stretch variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the stretch pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/hamstring-stretch \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a hamstring stretch

  1. Stand with feet hip-width apart and step your left foot forward 2-3 feet
  2. Keep your left heel on the ground and flex your left toes up toward your shin
  3. Place hands on your right thigh for support and keep your back straight
  4. Slowly hinge at the hips and lean forward over your left leg
  5. Reach toward your left toes while maintaining a neutral spine
  6. Hold the stretch for 15-30 seconds then slowly return to starting position

Form tips

  • Keep your back straight throughout the movement to avoid rounding your spine
  • Focus on hinging at the hips rather than bending at the waist
  • You should feel the stretch in the back of your left thigh, not your lower back
  • Breathe deeply and avoid bouncing or forcing the stretch

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