Form illustrationMobility / Flat Bench
A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.
Flat Bench
beginner
isolation
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
