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Knee · Stretching

Standing Posterior Chain Stretch

Posterior chain stretch, 3 sets, hold 30 seconds per leg

Illustration of the Standing Posterior Chain Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand upright, with one leg slightly forward and the knee extended. Slowly lean forward keeping the back straight until you feel a stretch at the back of the front leg. Hold the position, then gently return to the starting position before switching legs.

Tips: Keep your back straight to avoid rounding your spine. Breathe deeply and relax during the stretch.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Standing, feet hip-width apart
Clinical goal
Improve flexibility of the muscles at the back of the leg
Also known as
standing hamstring stretch, posterior leg stretch, straight knee stretch

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.