Exercise guide
Standing Hamstrings And Back Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Upper legs
- Waist
This stretch targets the entire posterior chain, improving flexibility in the hamstrings and glutes while releasing tension in the trapezius and lower back. It is an effective movement for improving hip mobility and promoting spinal decompression.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and toes pointing forward.
- Keep a slight, 'soft' bend in your knees to avoid joint strain.
- Engage your core and maintain a neutral spine with your shoulders relaxed.
How to do it
- Inhale deeply, then exhale as you hinge at the hips, slowly lowering your torso toward the floor.
- Allow your arms to hang naturally toward your toes and let your head drop completely to release the neck and upper back.
- Hold the stretch for 20-30 seconds, focusing on slow, deep breaths to encourage muscle relaxation.
- Inhale as you slowly roll back up to a standing position, articulating one vertebra at a time until your head is upright.
Form checklist
- Hinge from the hips rather than rounding only from the waist.
- Keep your neck relaxed and head hanging heavy to engage the trapezius stretch.
- Ensure your weight is balanced evenly between your heels and the balls of your feet.
- Avoid bouncing or jerky movements; maintain a steady, static hold.
Pro tips
- Think about lifting your sit bones toward the ceiling to maximize the stretch in the hamstrings and glutes.
- Gently nod your head 'yes' and 'no' while in the bottom position to further release tension in the upper traps and cervical spine.
Make it harder
- Cross your right leg over your left to increase the stretch on the outer hip and IT band.
- Grasp opposite elbows in a 'ragdoll' position to add passive weight for greater spinal traction and a deeper hamstring pull.
Frequently asked
- What muscles does the standing hamstrings and back stretch work?
- The standing hamstrings and back stretch primarily targets the erector spinae, glutes, and hamstrings, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the standing hamstrings and back stretch?
- The standing hamstrings and back stretch requires no equipment — just your body weight.
- Is the standing hamstrings and back stretch good for beginners?
- Yes. The standing hamstrings and back stretch is a beginner-friendly movement and a strong foundation to build on.
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