Mobility and stretches
Pendulum hamstring stretch
- Kit
- No kit
- Works
- hamstrings
- Also
- glutes · hip flexors · calves · core
The pendulum hamstring stretch is a standing dynamic stretch: you swing one leg forward and back like a pendulum while the other leg holds you steady. The swing takes the hamstring through its range under control rather than holding one long position, which makes it useful before training as well as after. It suits anyone who feels tight at the back of the thigh and wants movement rather than a static hold.
Form
How to do pendulum hamstring stretch
- 1Stand tall beside a wall or chair and rest one hand on it for balance. Shift your weight onto one leg and let the other hang free, foot just off the floor.
- 2Keep your chest up and your standing knee soft. Brace your middle lightly so your lower back stays still.
- 3Swing the free leg forward with the knee fairly straight, reaching the heel out until you feel a stretch behind the thigh, then let it swing back behind you without arching your back.
- 4Keep the rhythm slow and even, breathing out as the leg travels forward and in as it returns. Let the range grow a little with each swing instead of forcing it.
- 5Finish by lowering the foot, resetting your balance, and repeating on the other side so both legs get the same work.
Watch for
Common mistakes
Swinging fast and using momentum to throw the leg higher.
Fix: Slow the tempo down so the muscle controls both directions of the swing.
Rounding the lower back or leaning the chest down as the leg rises.
Fix: Keep your ribs stacked over your hips and let the hip do the moving, not the spine.
Locking the standing knee and wobbling through the whole set.
Fix: Keep a small bend in the standing leg and hold a wall or chair for support.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.