Standing Toe Down Hamstring Stretch

Muscles worked

Setup

1. Stand tall with your feet hip-width apart.
2. Extend one leg forward about 12 inches, keeping the entire foot flat on the floor.
3. Shift your weight onto the back leg and slightly bend the back knee.
4. Place your hands on your hips or the thigh of the supporting leg for balance.

How to do it

1. Inhale and hinge at the hips, pushing your glutes straight back while keeping your chest up.
2. Lower your torso until you feel a deep stretch along the back of the front leg.
3. Hold the stretch for 20-30 seconds, breathing deeply into the tension.
4. Exhale and drive through the back heel to return to the starting position before switching sides.

Form checklist

• Keep the front knee straight but not hyperextended.
• Maintain a flat back and neutral spine; avoid rounding the shoulders.
• Keep the front toes pressed firmly into the ground.
• Ensure your hips remain square and do not rotate toward the side.

Pro tips

• Think about tilting your pelvis forward (anterior pelvic tilt) to maximize the stretch at the top of the hamstring.
• Keep your weight centered over the back leg to maintain control and depth.

Make it harder

• Reach both hands toward the floor to deepen the hinge and increase the stretch.
• Perform the stretch with the front foot on a slightly elevated surface while keeping the toes pointed down.

Frequently asked

What muscles does the standing toe down hamstring stretch work?

The standing toe down hamstring stretch primarily targets the hamstrings, and also works the adductors and glutes as secondary muscles.

What equipment do you need for the standing toe down hamstring stretch?

The standing toe down hamstring stretch requires no equipment — just your body weight.

Is the standing toe down hamstring stretch good for beginners?

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

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