Forwards Hamstring Stretch

Level 1

Warm Up & Mobility

What will this movement help with?

  • Warming up your hamstrings at the back of your legs
  • This helps to loosen off the muscles in your legs and makes sure they are warm and ready to move!

Muscles worked

  • Hamstrings (the back of your legs)


You might want a chair, wall or similar for this movement



Step 1

Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

Standing on one leg (keep it straight but don’t lock out your knee), lift the other leg a few centimetres in front of you and rest your heel only on the ground. This front leg should be straight

Step 4

Keeping your chest and shoulders up, gently push your hips back behind you

Step 5

You should feel a stretch in the back of the straight leg in front of youHold this for 10-15 seconds then relax and return to your starting position

Step 6

Repeat on your other leg


This link is accessed via the Roczen app