Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor.
Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.
Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Those with less flexibility may need to bend knee of supporting leg more so hands can come closer to floor. At top of movement, lifted foot can make contact with floor to maintain balance between repetitions.
Use both legs with light resistance.
Use additional resistance.
- Gluteus Maximus (supporting leg)
- Erector Spinae
- Gluteus Medius
- Gluteus Minimus
- Quadratus Lumborum
- Gluteus Maximus (lifted leg)