Dynamic Standing Back Hamstring Rocking Stretch
Dynamically lengthens the hamstrings and prepares them for activity.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: lower back |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Stand with one foot forward and hinge at the hips.
- Gently rock forward and back to stretch the hamstring.
- Keep the spine long and movements controlled.
- Switch sides after the desired time.
- Maintain steady breathing.
Coaching tips
Benefits
Dynamically lengthens the hamstrings and prepares them for activity.
Common mistakes
Avoid bouncing aggressively or rounding the spine excessively.
Make it harder
Increase the depth of the rock gradually.
Make it easier
Reduce the range of motion.
Breathing
Breathe deeply and rhythmically.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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