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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.

8 movements · about 6 minutes · standing · no equipment

The sequence

1
Upward Salute
30s
2
Standing Hamstring Stretch
45s left
3
Standing Hamstring Stretch
45s right
4
Wide-Leg Bend
45s
5
Bent Over Calf
45s left
6
Bent Over Calf
45s right
7
Leaning Calf
45s left
8
Leaning Calf
45s 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.

Standing Hamstring Stretch, standing position

Standing Hamstring Stretch

45s each side

Heel forward, toes up. Push your hips back.

  1. Stand tall and step one foot a small step forward.
  2. Rest the front heel on the floor with the toes pointing up.
  3. Bend the back knee a little and push your hips back.
  4. Rest your hands on your thighs, keep your back long, and breathe.
Where you feel itBack of the front legBehind the knee

Easier: Keep a hand on a wall or a counter. Take a shorter step.

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

45s 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

45s 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 10 min · 14 movements · standing to kneeling to floor

Sit taller

A quick posture work routine while in your chair

about 3 min · 5 movements · chair

All 38 practices

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Standing hamstrings · 6 min