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Personal exercise program 
Hamstring and glut stretch
Guy Stewart

Provided for
©HUR Oy
©HUR Oy
Sit on the edge of a chair with your back straight. Put one leg forward with knee straight and ankle bent.

Bend forward as far as possible, keeping your back straight. Do not over extend your knee. Feel the stretch in the back of your thigh.

Stretch for 20 seconds. Do the same with your other leg. Stretch both legs times.
©HUR Oy
©HUR Oy
Sit on a chair and place your ankle onto the opposite knee. Press your knee down with your hands. Bend forward as far as possible, keeping your back straight.

Stretch for 20 seconds. Do the same with your other leg. Stretch both legs times.
©Glasgow Caledonian University
©Glasgow Caledonian University
Stretching the back of your thigh.

Hold underneath thigh and bring knee towards chest. Keep tall. Head up.

Hold stretch for secs.
Repeat stretch times (with both legs).
Hold to a point of discomfort, you should not feel pain. Breathe easily.
©Glasgow Caledonian University
©Glasgow Caledonian University
Stretching outside of your thigh.

Cross foot over knee, apply pressure to outside of knee. Sit well back in chair.

Hold stretch for secs.
Repeat stretch times (with both legs).
Hold to a point of discomfort, you should not feel pain. Breathe easily.