PILATES MOTION ATLAS

Standing Hamstring Stretch | Self-stretch in 3D

Standing Hamstring Stretch: standing (low step), hamstrings. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Standing Hamstring Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (low step) · Hamstrings

A self-stretch for the hamstrings. Support your body and stay within a comfortable range.

Starting position

Stand in front of a stable low step and rest one heel on it. Place both hands on your hips.

Movement phases

1. Rest the heel on the step

Straighten the knee of the leg on the step and point the toes upwards.

2. Hinge from the hips

Keeping your back long, lean your upper body forwards from the pelvis.

3. Hold the stretch

Stop where you feel a stretch from the back of the thigh to the back of the knee.

4. Stand back up

Press the floor with the standing leg and bring your upper body upright.

What to check yourself

Check that your back is not rounding, the knee on the step is not bending and the standing leg is not wobbling.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Use a low step that will not move, and rest a hand on a wall if you feel unsteady.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

Open in 3D