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A Zenbody practice · Nº 18

Standing hamstrings

For after a day at a desk. Works the backs of the legs, hips to heels.

7 movements · about 6 minutes · standing · no equipment

The sequence

1
Upward Salute
30s
2
Toe Touch
45s
3
Wide-Leg Bend
45s
4
Bent Over Calf
60s left
5
Bent Over Calf
60s right
6
Leaning Calf
60s left
7
Leaning Calf
60s right

The movements

Upward Salute, standing position

Upward Salute

30s

Reach tall. Let your ribs lift away from your hips.

  1. Stand with your feet under your hips, arms at your sides.
  2. Sweep both arms out wide and up until they frame your head.
  3. Reach your fingertips toward the ceiling, hands about shoulder-width apart.
  4. Soften your shoulders and let your gaze follow your hands.
Where you feel itSides of the ribsShoulders

Easier: Hands on hips, or elbows bent, if reaching overhead is uncomfortable.

Toe Touch, standing position

Toe Touch

30s

Hinge from the hips. Let your head hang.

  1. Stand tall, feet together or hip-width apart.
  2. Push your hips back and fold forward over your legs.
  3. Let your hands travel toward your shins, ankles, or the floor — wherever they reach.
  4. Let your head and neck hang heavy. Breathe.
Where you feel itBacks of the thighsCalves

Easier: Bend the knees generously, or rest your hands on a chair seat.

Wide-Leg Bend, standing position

Wide-Leg Bend

30s

Wide stance. Sink between your legs.

  1. Step your feet wide, toes forward or turned out slightly.
  2. Hinge at the hips and fold between your legs.
  3. Bring your hands to the floor, your shins, or a book.
  4. Keep your weight in the middle of your feet and settle.
Where you feel itInner thighsBacks of the thighs

Easier: Narrow the stance, or rest your forearms on a chair.

Bent Over Calf, standing position

Bent Over Calf

60s each side

Step back, fold over, press the back heel down.

  1. Step one foot back into a short stagger stance.
  2. Hinge at the hips and fold forward over your legs.
  3. Let your hands reach toward the floor or your front shin.
  4. Press the back heel toward the floor and keep that leg straight.
Where you feel itCalf of the back legBacks of the thighs

Easier: Rest your hands on a chair seat instead of reaching for the floor.

Leaning Calf, standing position

Leaning Calf

60s each side

Hands on the wall. Back leg straight, heel down.

  1. Stand facing a wall and place both hands on it at chest height.
  2. Step one foot back, toes pointing forward.
  3. Straighten the back leg and press the heel toward the floor.
  4. Lean your hips gently toward the wall.
Where you feel itCalf of the back leg

Easier: Step the back foot in closer, or come up onto a step and lower the heel.

More practices

Standing hips

Opens the hips without ever taking you to the floor.

about 6 min · 9 movements · standing

Front of the hips

Opens the front of the hips, which a chair keeps closed.

about 6 min · 9 movements · standing to kneeling to floor

After work reset

Starts at the shoulders and works down to your heels.

about 7 min · 12 movements · standing to kneeling to floor

All twenty practices

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Standing hamstrings · 6 min