946
AFStanding Hamstring Stretch (Hip-Hinge Style)
Set up
Stand tall with feet hip-width.
Put the target heel slightly in front of you (6–12 inches), toes up on the floor or on a low step.
Keep both hips square and level.
Brace & align
Lightly brace your abs (as if preparing for a cough).
Neutral spine: chest proud, shoulders down, long neck.
Put a micro-bend (2–5°) in the target knee—never lock it.
Hinge
Shift 70–80% of your weight to the back leg.
Push your hips straight back (hip hinge) while keeping your spine neutral.
You should feel the stretch build in the back of the front thigh.
Find the edge
Stop when you hit a mild–moderate stretch (5–6/10). No pain, no tingling.
Hold your position; breathe slowly through the nose.
Hold & breathe
Hold 20–40 seconds, 2–4 reps per side.
Come out by driving the hips forward (don’t round up).
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