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Tight lower back or hamstrings? Try this:

Standing Hamstring Stretch

The standing hamstring stretch targets the back of the thigh and calf. It is ideal for desk workers, seniors and athletes looking to release lower body tightness. Use a wall or desk for support if needed.

Key Body Areas:
Hamstrings
Glutes
Hips
Calves
How to Do Standing Hamstring Stretch:
  1. Stand tall with both feet facing forward.
  2. Extend your right leg straight out in front of you, placing the heel on the floor. Flex toes up to the sky.
  3. Place your hands on your hips or a desk for support. Hinge at the hips while keeping the back straight.
Modifications for Standing Hamstring Stretch:
  • decreaseDon't sit your hips back as far.
  • increaseSit your hips back further.
Type: passive StretchDifficulty: beginnerPosition: standingMuscles Stretched:Hamstrings • Gluteus Maximus • Gastrocnemius
Standing Hamstring Stretch

👋 Not sure where to begin?

Let me guide you in real time with one of my free follow-along stretch videos. Perfect if you just want to move, loosen up and feel better without piecing individual stretches together.

❤️ Feedback from my community

"Thank you for such a great relaxed stretch session. I am on the other side of two slipped discs in my lower back & had severe nerve impingement & am struggling with any sort of exercise & that includes some daily chores so this was perfect. I had to modify some of the stretches but my body & mind feels so good & I’m looking forward now to doing this every day so I can work towards getting to my pre-injury self. I’m from Batemans Bay in Australia."

~ Nadja Colovatti

"Thanks so much for this great standing stretch! I’m in a hotel and don’t have a yoga mat and don’t want to sit on the floor. This was perfect! ❤"

~ Emily Rodriguez

"I love using this as a cool down. I have definitely noticed an increase in my flexibility. Thank you!"

~ Amy Holdridge

"I LOVE Amy Dot yoga videos. I do one each morning, between 10-15 mins. I love the outdoor settings and Amy's calming voice. I appreciate the short but effective sessions as I am a busy working Mum. I like to mix it up each day with a different video if I can. Thank you Amy for creating something that is obviously beneficial for so many people, including me. Even my 4 year old joins in some days. :)"

~ Emma Watson

"Thanks Amy! Ever since doing your 30 day stretch, my balance is better, and my flexibility has improved too! As a former dancer, this is important to me. Take care 👋🐱💞"

~ Elizabeth R

"woooah! I'm truly enjoying each video, amy! Great energy, positive chill vibes. Thank you for such an amazing channel. Your approach is so unique. Keep it up. You are awesome"

~ Madina Shikh

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Standing Hamstring Stretch ~ Move with Amy