Legs · Bodyweight
Hamstring Stretch
How to do the hamstring stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Legs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with one foot planted and the other leg extended toward the ceiling. Straighten the raised knee as much as you comfortably can, then gently draw the leg toward your torso to deepen the stretch through the back of the thigh. Hold, then switch sides.
- 1Feel a stretch through the raised leg's hamstring as you lengthen the
- 2knee
- 3Keep the opposite foot planted so your pelvis stays stable
- 4Let the stretch build gradually rather than chasing the highest leg position
Common mistakes
- Don't force the knee straight if your hamstring is pulling hard or
- cramping
- Avoid lifting your hips off the floor or twisting your pelvis
- Don't tug aggressively on the leg; a gentle pull is enough
Muscles worked
The hamstring stretch mainly works the hamstrings.
- HamstringsPrimary
- GlutesMinor
- CalvesMinor
Kovo programs the hamstring stretch for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the leg curl
- How to do the dumbbell romanian deadlift
- How to do the glute ham raise
- How to do the lying leg curl
- How to do the nordic curl
- How to do the romanian deadlift
Last reviewed June 2026.