Legs · Bodyweight
Kneeling Toe-up Hamstring Stretch
How to do the kneeling toe-up hamstring stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Kneel on one knee and extend the other leg straight in front with the heel down and toes pulled up toward you. Hinge forward at the hips over the straight leg to feel the stretch through the back of the thigh, hold, then switch sides.
- 1Feel a stretch through the back of the straight leg's thigh
- 2Pull your toes up and hinge from the hips to deepen it
- 3Keep your back long rather than rounding over the leg
Common mistakes
- Don't round your spine to reach toward your foot
- Avoid locking the knee hard if the hamstring cramps
- Don't bounce; let the stretch build gradually
Muscles worked
The kneeling toe-up hamstring stretch mainly works the hamstrings.
- HamstringsPrimary
- GlutesMinor
- CalvesMinor
Kovo programs the kneeling toe-up hamstring stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.