Legs · Olympic Rings
Standing Ring Hamstring Stretch
How to do the standing ring hamstring stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Olympic Rings
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1Stand with one foot slightly forward and hinge at your hips, reaching toward your toes until you feel a stretch in your hamstrings
- 2Keep your front leg straight but not locked and your back flat
- 3Breathe and hold the stretch, feeling tension release in the back of your leg
Common mistakes
- Don't round your lower back or hunch your shoulders as you bend
- Avoid bouncing or forcing the stretch deeper than is comfortable
- Don't lock your knee completely; maintain a micro-bend to protect the joint
Muscles worked
The standing ring hamstring stretch mainly works the hamstrings.
- HamstringsPrimary
- GlutesMinor
- CalvesMinor
Kovo programs the standing ring 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 April 2026.