Bench Hamstring Stretch

Muscles worked by the Bench Hamstring Stretch

Primary

HamstringsHamstring Muscles

Secondary

Lower BackErector Spinae

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Hamstring Stretch

1. Place one heel on a bench with that leg straight.
2. Stand tall on the supporting leg.
3. Hinge forward from the hips over the raised leg.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep your back flat as you fold forward.
• Keep the raised leg straight, toes up.

At a glance

Bench Hamstring Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Hamstring Stretch
• Good Morning
• Kettlebell Swing
• Lying Leg Curl
• Nordic Hamstring Curl
• Romanian Deadlift
• Bench Adductor Stretch
• Bench Ankle Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-hamstring-stretch",
  "name_en": "Bench Hamstring Stretch",
  "name_de": "Hamstring-Dehnung an der Bank",
  "name_es": "Estiramiento de Isquiotibiales en Banco",
  "description_en": "A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.",
  "description_de": "Eine stehende Dehnung mit der Ferse auf der Bank, bei der man sich über das gestreckte gehobene Bein beugt und den hinteren Oberschenkel dehnt.",
  "description_es": "Un estiramiento de pie con el talón en un banco, inclinándose sobre la pierna estirada para alargar el isquiotibial.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place one heel on a bench with that leg straight.",
    "Stand tall on the supporting leg.",
    "Hinge forward from the hips over the raised leg.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege eine Ferse auf die Bank, das Bein gestreckt.",
    "Stehe aufrecht auf dem Standbein.",
    "Beuge dich aus der Hüfte über das gehobene Bein.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Coloca un talón en el banco con esa pierna estirada.",
    "Mantente erguido sobre la pierna de apoyo.",
    "Inclínate desde las caderas sobre la pierna elevada.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your back flat as you fold forward.",
    "Keep the raised leg straight, toes up."
  ],
  "tips_de": [
    "Halte den Rücken gerade beim Vorbeugen.",
    "Halte das gehobene Bein gestreckt, Zehen nach oben."
  ],
  "tips_es": [
    "Mantén la espalda recta al inclinarte.",
    "Mantén la pierna elevada recta, con los dedos arriba."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-hamstring-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-hamstring-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.