Standing Hamstring Stretch (Leg Stretches)


One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The hamstrings consist of three muscles that make up the back of your upper leg – the biceps femoris, semitendinosus, and semimembranosus. These muscles enable you to extend the hip joint and flex the knee. There are various stretching exercises for the hamstrings. For a great stretch after a long walk or jog, you can do the hamstring stretches – the Prone Hamstring Stretch and the Standing Hamstring Stretch. In this section, learn how to do the Standing Hamstring Stretch:

STEP 1: Stand and straighten your left leg on a bench, a step or a rail. Maintain that position with your left, supporting leg bent slightly. You can hold on to a bar or wall for support.
STEP 2: Gently bend forward from the hips until you feel the stretch in the back of the thigh, top of calf, and at the back of the knee. Without bouncing, hold for about 8 seconds, and then intensify the stretch by slowly leaning in further. Repeat the stretch on the other leg. Raise the height of the bench as your stretching capability increases.

Other exercises that target the hamstrings include standing leg curls, Squats, Lunges, and supine ball hamstring curl.

It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises – Stretching Sequences.


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