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HAMSTRING STRETCH - STAIR STRAIGHT LEG

Stretch the hamstrings with straight leg on stairs and forward upper body lean.

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. Keeping both legs straight, lean your upper body forward.
  4. Feel the stretch in the back of the leg that is on the stair.
  5. Hold for 20-30 seconds and repeat with the other leg.

Key Execution Cues

Remember: Keep both legs straight. Lean smoothly from hips. Maintain neutral spine throughout.

Safety & Precautions

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

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

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 lower body mobility, reduced lower back tension.

Muscles Worked

  • hamstrings
  • glutes

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Cool-down

Exercise Tags

stretching hamstring straight leg flexibility Lower Body mobility

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