Animated stretch preview.
hamstrings
Pyramid Stretch
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Step one foot back, square the hips, and fold over the front leg.
- 3Lengthen forward before folding. Bend the front knee slightly to keep the hamstring stretch steady.
- 4Hold the stretch for 90 seconds, then release gradually and notice how hamstrings feels before repeating or switching sides.
Voiceover
Lengthen forward before folding. Bend the front knee slightly to keep the hamstring stretch steady.
Lengthen forward before folding. Bend the front knee slightly to keep the hamstring stretch steady.
Focus areas
Description
Adult doing pyramid hamstring stretch, calm instructional wellness image.
Benefits
- Targets hamstrings, calves, hips 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.
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