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HAMSTRING HIP STRETCH - STAIR FORWARD LEAN

Stretch hamstrings and hips by placing one leg on pool stairs and leaning forward.

Focus Lower Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Use the stairs of the pool.
  2. Place one foot up on the second or third stair.
  3. Keep the back leg straight.
  4. Lean forward, feeling the stretch across the top of your back leg and hip.
  5. Hold for 20-30 seconds and repeat with the other leg.

Key Execution Cues

Remember: Lean smoothly and gradually. Keep back leg straight. Breathe continuously.

Safety & Precautions

Important: Avoid if hamstring strain or hip pain. Do not force the stretch.

Additional Safety Notes: Do not bounce or force the stretch. Stop if experiencing pain. Maintain balance.

Exercise Modifications

Make it Harder (Progressions)

Increase lean depth. Increase hold time. Step higher on stairs.

Make it Easier (Regressions)

Decrease lean distance. Shorter hold times. Step lower on stairs.

Benefits

Improved hamstring flexibility, enhanced hip mobility, reduced lower back tension.

Muscles Worked

  • hamstrings
  • hips
  • glutes

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Cool-down

Exercise Tags

stretching hamstring hip flexibility Lower Body mobility glutes

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Lower Body Stretches section