Standing Hamstrings and Back Stretch
Expert Advice
Keep your spine long and avoid rounding your back to prevent strain and to maximize the stretch in your hamstrings and lower back.
How-to-do Steps
- Stand upright with your feet hip-width apart.
- Hinge at your hips and bend forward, reaching your hands towards your feet.
- Keep your knees slightly bent if you have tight hamstrings.
- Hold the stretch for 15-30 seconds, breathing deeply.
- Slowly roll back up to the starting position.
Track Standing Hamstrings and Back Stretch in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Standing Hamstrings and Back Stretch primarily targets the Hamstrings, Calves, Glutes, Lats, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings25%
Calves25%
Glutes25%
Lats25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Hamstrings and Back Stretch work?
Standing Hamstrings and Back Stretch primarily targets the Hamstrings, Calves, Glutes, Lats. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Hamstrings and Back Stretch?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Standing Hamstrings and Back Stretch suitable for beginners?
Yes, Standing Hamstrings and Back Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
