Animated stretch preview.
hamstrings
Hamstring Floss
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Shift between a bent-knee lunge and a straightened front leg to glide the hamstring.
- 3Rock your hips back and straighten the front leg. Return forward with control and keep the breath steady.
- 4Hold the stretch for 90 seconds, then release gradually and notice how hamstrings feels before repeating or switching sides.
Voiceover
Rock your hips back and straighten the front leg. Return forward with control and keep the breath steady.
Rock your hips back and straighten the front leg. Return forward with control and keep the breath steady.
Focus areas
Description
Adult in half-split hamstring floss mobility pose, clean instructional studio visual.
Benefits
- Targets hamstrings, calves with a clear, repeatable setup.
- Improves back-of-leg mobility while keeping the pelvis supported.
- Fits into short routines because the working time is 2 minutes or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if hamstrings starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let calves stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Locking the knee hard or rounding aggressively to reach further.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Hamstring Floss
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