Learn how to stretch your hamstrings and knees with the standing double-leg stretch. There is also a seated variation of this stretch, which is easier on the knees and back, but most people prefer the standing version. Learn more about stretching and find exercises at Stretching Main.
Execution
- Stand upright and fully extend your knees.
- Close your legs, then hollow your back and bend forward toward the floor.
- Reach for your feet or place your hands on your thighs without rounding your back.
The standing double-leg hamstring stretch isn’t about touching the floor with your hands or bringing your head close to your legs. It looks nice if your head touches your shins, but the stretch should come from the angle between your lower back and your thighs. So, hollow (not round) your back and raise your head slightly. If you hollow your back deeply and keep the angle between your back and thighs small, you’ll stretch your hamstrings more than if you round your back and try to touch the floor.
Breathe slowly and with focus.
Stretch Variations
- Static Passive Stretch: Move down and hold the position.
- Static Active Stretch: Move down, grasp your legs, or use your back muscles to push yourself further down.
- Dynamic Stretch: Move up and down slowly, matching your breath.
- Dynamic Ballistic: Bouncy movement—not recommended as it’s bad for the knees.
- Isometric Stretch: Grasp your heels, pull, and contract your leg muscles—not recommended for this stretch as it can strain the knees.
Advice
- Warm up your knees and hamstrings before performing the double-leg stretch.
- A helpful tip: Don’t fully extend your arms when lowering your hands. This helps you remember the stretch isn’t about touching the floor. Rounding your back will ruin the exercise and make breathing harder.
Suggestions
- Seated Double-Leg Hamstring Stretch
- Crouched Wushu Hamstring & Knee Stretch
- Upright Wushu Stretchkick Stretch
- Lying Leg Curl
