Kneeling Hamstring Stretch
The kneeling hamstring stretch is a fundamental mobility exercise that targets tightness in the posterior thigh muscles while improving hip flexibility. By lengthening the hamstrings in a stable, half-kneeling position, this movement helps alleviate lower back tension and prepares the body for hinge-based exercises like deadlifts.
Your AI coach optimizes this recovery movement by analyzing your recent training volume and localized muscle recovery status to recommend the ideal duration for each side. If you log knee discomfort or have a history of joint issues in your profile, the app can intelligently swap this for a seated or standing variation to protect your joints while still addressing hamstring tightness.
Form Cues
- Kneel on one leg and extend the other leg straight out in front
- Flex your front foot so your toes point up toward the ceiling
- Hinge at your hips to lean forward while keeping your spine neutral
- Keep your hips square and facing directly forward
- Breathe deeply and sink slightly further into the stretch on each exhale
- Don't round your lower back to reach further forward
- Don't lock or hyperextend the knee of your front leg
- Don't allow your hips to rotate or twist to the side
- Don't bounce or force the stretch beyond mild discomfort
Common Mistakes
- Rounding the spine to reach the toes
- Hyperextending the front knee joint
- Twisting the hips away from the front leg
- Bouncing aggressively
- Holding breath during the stretch
Muscles Worked
This stretch primarily targets the hamstring muscle group (biceps femoris, semitendinosus, and semimembranosus), effectively lengthening the tissues that cross both the hip and knee joints. Secondarily, pulling the toes up engages the gastrocnemius and soleus muscles in the calf, creating a complete posterior chain stretch that supports healthy hip mechanics.
Primary
Secondary
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