FITBODY Exercise Library · Mobility
Standing Hamstring Stretch
The standing hamstring stretch, also called the scissor stretch, is a simple standing stretch that targets the hamstrings, hip flexors, and lower back. It improves flexibility and range of motion with no equipment, which makes it an easy addition to any routine for women over 40.
What Is the Scissor Stretch?
The standing hamstring stretch is a stretching exercise that targets the hamstrings, hip flexors, and lower back muscles. It can help improve your flexibility and range of motion, reduce muscle stiffness and soreness, and support your overall athletic performance. One of its biggest advantages is how easily it adapts to your level. By adjusting the angle of your leg or using support blocks or a chair, you can increase or decrease the difficulty to suit your needs. It can also be done virtually anywhere, which makes it a great addition to any pre workout or post workout routine.
How to Do the Scissor Stretch
Ease into this one slowly and never force it. With the women I coach, the hamstrings respond much better to a gentle, patient stretch than to yanking or bouncing. Fold only to where you feel a good stretch, keep your hips and shoulders square to the front, and let the range improve over time.
What Muscles Does the Standing Hamstring Stretch Work?
The standing hamstring stretch mainly lengthens the hamstrings, the muscles along the back of your thigh, and you will often feel it reach up into the glutes as well. For a closer look at these muscles, see this hamstring anatomy overview. Keeping the hamstrings flexible supports the rest of your training in my exercise library.
See the full muscle breakdown
- Hamstrings: the muscles along the back of the thigh, the main target, which lengthen as you fold forward over the front leg.
- Glutes: you will often feel the stretch reach up into the glutes.
- Lower back: the fold gently involves the muscles of the lower back.
- Hip flexors: the staggered stance brings a light stretch through the hip as well.
How Long and How Often
Hold the stretch for about 10 to 20 seconds on each side, and repeat a couple of times per leg. Research on hamstring flexibility suggests that holding a stretch closer to 30 seconds is especially effective, so you can work toward holding each side a little longer as you get comfortable. This stretch fits well before or after a workout, and because it needs no equipment, it is easy to do at home or at the office. Always warm up with some light movement before stretching, and stop if you feel any pain.
Benefits of the Standing Hamstring Stretch
- Improves flexibility and range of motion. Regular stretching lengthens the hamstrings and helps you move more freely.
- Reduces stiffness and soreness. It helps ease tight, achy hamstrings after sitting or training.
- Supports athletic performance. More flexible hamstrings can help you move better and lower your risk of injury.
- Needs no equipment. You can do it virtually anywhere, which makes it easy to stay consistent.
Modifications
Hands on the Knee or Quad
The gentlest version, resting your hands on your leg for support as you fold. Great for beginners or tighter hamstrings.
Hands to the Ankle or Floor
A deeper version once you have the flexibility, reaching your hands toward your front ankle or the ground.
Blocks or a Chair
Rest your hands on yoga blocks or a chair seat to adjust the depth and keep the stretch comfortable.
Common Mistakes to Avoid
- Bouncing into the stretch. Hold a steady position rather than bouncing, which can strain the muscle.
- Pulling too hard. Ease to a comfortable stretch, not pain. Forcing it can cause injury.
- Twisting the hips. Keep your hips and shoulders square to the front so both sides stretch evenly.
- Skipping a warm up. Do this after some light movement rather than cold, especially first thing in the morning.
Standing Hamstring Stretch FAQs
Is the standing hamstring stretch a good stretch?
Yes, the standing hamstring stretch, also called the scissor stretch, is a simple and effective way to target the hamstrings. It requires no equipment, which makes it a convenient option whether you are at home, at the gym, or in the office. It is easy to modify to your flexibility, so beginners and more flexible people can both get value from it. Because it is quick and portable, it is easy to stay consistent with. I include stretches like this to keep the hamstrings healthy and mobile.
What are the benefits of the standing hamstring stretch?
The main benefits are improved flexibility and range of motion, reduced muscle stiffness and soreness, and support for better athletic performance. Keeping the hamstrings flexible can also help prevent injury, which matters for everyday movement as much as for training. Because tight hamstrings are so common, especially with a lot of sitting, a regular hamstring stretch can make a real difference in how you feel and move. It is one of the simplest habits to add to a routine. Just remember to warm up first and never stretch into pain.
What muscles does the standing hamstring stretch work?
The standing hamstring stretch mainly lengthens the hamstrings, the muscles along the back of your thigh. You will usually feel it in the hamstrings and often up into the glutes as well. The staggered stance and forward fold also gently involve the hip flexors and lower back. It is a straightforward stretch that focuses on the back of the leg. Perform it slowly and gently, since rushing or pulling too hard can lead to injury.
How long should I hold the scissor hamstring stretch?
A good starting point is to hold the stretch for about 10 to 20 seconds on each leg, then repeat a couple of times. Research on hamstring flexibility suggests that holding closer to 30 seconds is especially effective, so you can work toward a slightly longer hold as you get comfortable. Keep the stretch steady rather than bouncing, and breathe throughout. Do both legs evenly, even if one side feels tighter. Over time, consistent stretching is what improves your flexibility.
Is the scissor hamstring stretch safe?
Yes, the scissor hamstring stretch is safe for most people when done slowly and gently. The key is to ease into a comfortable stretch rather than forcing or bouncing, and to stop right away if you feel any pain. Warming up with some light movement before you stretch makes it safer and more effective. If you have a hamstring, hip, or lower back injury, keep the range conservative and check with your physical therapist or doctor. Done with care, it is a gentle, low risk way to keep the hamstrings flexible.
References
- Bandy, William D., and Jean M. Irion. “The Effect of Time on Static Stretch on the Flexibility of the Hamstring Muscles.” Physical Therapy, vol. 74, no. 9, 1994, pp. 845-850, doi.org/10.1093/ptj/74.9.845.
- Bandy, William D., et al. “The Effect of Static Stretch and Dynamic Range of Motion Training on the Flexibility of the Hamstring Muscles.” Journal of Orthopaedic and Sports Physical Therapy, vol. 27, no. 4, 1998, pp. 295-300, doi.org/10.2519/jospt.1998.27.4.295.
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I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.