Kneeling Toe-Up Hamstring Stretch

Muscles worked

Setup

1. Begin in a half-kneeling position with your right knee on the floor and your left foot planted in front.
2. Extend your left leg straight out in front of you, resting your heel on the ground.
3. Flex your left foot, pulling your toes back toward your shin to engage the calf and intensify the stretch.
4. Place your hands on your hips or on the floor beside your knee for balance.

How to do it

1. Inhale deeply, lengthening your spine and pulling your shoulders back and down.
2. Exhale and hinge forward at the hips, bringing your chest toward your front thigh while keeping your back flat.
3. Hold the stretch for 30-60 seconds, maintaining a slow, rhythmic breathing pattern.
4. Slowly return to the starting position and repeat on the opposite leg.

Form checklist

• Keep your front knee straight but avoid aggressively locking the joint.
• Maintain a neutral spine; do not round your upper or lower back to reach further.
• Keep your hips square to the front rather than letting the hip of the extended leg rotate outward.
• Ensure your toes stay pointed directly upward throughout the duration of the stretch.

Pro tips

• To maximize the stretch, think about pushing your sit-bones (tailbone) backward as you hinge forward.
• If you feel the stretch more behind the knee than in the muscle belly, add a micro-bend to the front knee to focus the tension on the hamstrings.

Make it harder

• Reach both hands forward to grab the toes of your extended foot, gently pulling them back further.
• Elevate the front heel on a yoga block or small step to increase the angle of the stretch.

Frequently asked

What muscles does the kneeling toe-up hamstring stretch work?

The kneeling toe-up hamstring stretch primarily targets the hamstrings, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the kneeling toe-up hamstring stretch?

The kneeling toe-up hamstring stretch requires no equipment — just your body weight.

Is the kneeling toe-up hamstring stretch good for beginners?

Yes. The kneeling toe-up hamstring stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Banded Glute Ham RaiseIntermediate · glutes and hamstrings
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius