Move · Videos · Stretching · 13 min

Beginner Hamstring Stretch Follow-Along

Beginner Hamstring Stretch Follow-Along — video by Strength Side Play · 13:25

Video by Strength Side on YouTube · Open on YouTube

Three progressive hamstring stretches for stiff beginners: a seated hip hinge on a chair, a standing straight-leg hinge, then a squat-to-forward-fold flow. Good for anyone who can't reach their knees, let alone toes.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 8

Tap a time to watch that step in the video.

  1. Seated hinge set-up: on a chair, knees slightly apart, chest proud, arch the lower back and tip the pelvis forward. 1:34
  2. Hinge forward only as far as the lower back stays arched, a hand on it to check, then sit up; repeat. 2:18
  3. Standing hinge: knees straight, bottom out and chest up, then hinge forward only as far as the arch holds. 4:21
  4. Pause at the bottom: chest forward and down, head drawn back, eyes up and knees kept straight. 5:28
  5. Last standing rep: hold your deepest position for 10 seconds and breathe. 6:57
  6. Squat-to-fold: this time round the back on purpose; fold forward and hold your legs wherever you reach. 7:44
  7. Pull yourself down into a squat, then straighten the knees and gently pull a little deeper into the fold. 8:40
  8. Last rep: pause in the deep squat, then lift the hips, straighten the knees and hold the fold. 10:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a slight arch in the lower back and hinge only as far as it stays
  • Lead with the chest forward and down, eyes up
  • Use the squat-to-fold to pull gently deeper each rep

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadhip hinges and deep squat-to-fold reps
  • Knees takes loaddeep squat reps in the squat-to-fold flow
  • Upper back movesrounding into the forward fold
  • Lower back moveshinging with an arched back, then rounded fold
  • Ankles & feet movesdeep squat position
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Starts seated on a chair or bench; go only as deep as the back stays arched

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Strength Side; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety