Legs
Standing Cross Leg Hamstring Stretch
Stand tall with feet hip-width apart. Cross one leg in front of the other, keeping both feet flat on the floor.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- biceps femoris
- semitendinosus
- semimembranosus
Secondary muscles
- gluteus maximus
- erector spinae
Target muscles
- legs
- glutes
How to perform
- 1
Stand tall with feet hip-width apart.
- 2
Cross one leg in front of the other, keeping both feet flat on the floor.
- 3
Hinge forward at your hips, keeping your back straight, until you feel a gentle stretch in the hamstring of the front leg.
- 4
Reach towards your shins, ankles, or the floor, maintaining a slight bend in the knees if needed.
- 5
Hold the stretch for 20-30 seconds, breathing deeply.
- 6
Slowly return to the starting position and repeat on the other side.
Safety & form
Train smart. Read these notes before adding heavy load.
