Standing Hamstring Stretch (Elevated Foot)

Standing Hamstring Stretch with Elevated Foot

The hamstrings (biceps femoris, semitendinosus, semimembranosus) form the posterior muscular chain of the thigh. They flex the knee and extend the hip. Shortened by prolonged sitting, they pull the pelvis backward (posterior tilt), flattening the lumbar lordosis and increasing herniated disc risk. Regular stretching is fundamental for back health and athletic performance.

Targeted Anatomy

• Biceps femoris — long and short head, on the lateral posterior thigh.
• Semitendinosus — fusiform muscle on the medial posterior side.
• Semimembranosus — deep muscle beneath the semitendinosus.
• Sciatic nerve — the longest nerve in the body, glides between the hamstrings and must be mobilized carefully.

Step-by-Step Instructions

Step 1 — Position the Foot

Stand facing a support (chair, step, bench) at hip height or below. Place the right heel on the support, leg straight, toes pointing to the ceiling.

Step 2 — Lean Forward

Keeping the back straight (do not round), lean the torso forward hinging at the hips. Hands can reach toward the foot or ankle.

Step 3 — Feel the Stretch

The stretch should be felt behind the thigh, from pelvis to knee. If you feel tension behind the knee, bend it slightly. If the stretch is in the calf, flex the foot.

Step 4 — Hold

Hold for 30 to 45 seconds. Breathe deeply into the lower back. Switch sides. Perform 2 to 3 sets per side.

Duration and Frequency

• Hold: 30-45 seconds per side
• Sets: 2-3 per side
• Frequency: daily, especially after running or cycling

Safety Tips

• Keep the back straight — rounding shifts the stretch to the lower back instead of hamstrings.
• Do not lock the knee in hyperextension — maintain a micro-bend if needed.
• If you feel tingling in the foot, the sciatic nerve is being stretched: reduce range.
• Adjust the support height to your flexibility level.

Variations

• Seated forward fold — sitting with legs extended, lean forward.
• With a strap — lying on back, leg up with a strap around the foot.
• PNF — contract the hamstrings for 6 seconds then release and deepen.

Target Audience

Essential for runners, cyclists, hikers and anyone with posterior chain stiffness or lower back pain. Suitable for all levels.