Library / Core
Hamstring Stretch
Bodyweight · Mobility · Isolation
Core GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Lie on the floor and hold one of your legs at mid-thigh level.
- Keep that same leg aligned with your hip.
- Extend your knee as far as possible and repeat.
- PT Cue: Extend your knee as far as your range of motion allows.
Joint & safety considerations
No specific joint contraindications are flagged for Hamstring Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| All Fours Quad Stretch | Same movement pattern | Bodyweight |
| Cobra Yoga Pose | Same movement pattern | Bodyweight |
| Kneeling Hip Flexor Stretch | Same movement pattern | Bodyweight |
| Lying Crossover Stretch | Same movement pattern | Bodyweight |
| Quadriceps Lying Stretch | Same movement pattern | Bodyweight |
| Seated Forward Bend Yoga Pose | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.