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Knee · Stretching

Ballistic Hamstring Stretch

Ballistic hamstring stretch, 2 sets, 10 swings per leg

Illustration of the Ballistic Hamstring Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 2

Repetitions: 10 swings per leg

Description: Stand upright, then gently swing one straight leg forward aiming for a comfortable range without forcing. Return to the starting position and repeat the movement in a controlled manner to stretch the muscles at the back of the thigh.

Tips: Keep your back straight and avoid abrupt movements to prevent injuries. Control the swing well to maximize the stretch without pain.

Progression: Gradually increase the range of motion or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Stretching
Level
Intermediate
Equipment
None
Starting position
Standing
Clinical goal
Improve hamstring flexibility
Also known as
hamstring swing, dynamic hamstring stretch, straight leg swing

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.