How to Do An Inverted Hamstring Stretch

People with bad lower back pain usually have tight, stiff and weak hamstring muscles. Research has shown that the lack of flexibility in the hips (hamstring, hip flexors, glutes muscles) can contribute to lower back pain. To prevent back pain, it is important to improve your flexibility in the hamstrings.

Daily stretches to flex and strengthen hamstrings such as Inverted Hamstring can greatly improve your flexiblity, thus help prevent or reduce lower back pain caused by tight leg muscles. 

Inverted hamstring stretch is a dynamic flexibility exercise that stretches your hamstrings, glutes and calves while challenging your balance, core and stability. This exercise also works your core by engaging all of the stabilizing muscles to maintain your balance on one leg throughout the movements.

How To Perform Inverted Hamstring Dynamic Stretch?

A. Stand with your knees slightly bent, your arms raised to 90 degrees. Keep your shoulder blades pinched. 

B. Lift your right foot slightly off the floor. Without changing the angle of your left knee, bend your hips and lower your torso as far as you can. As you bend over, lift up your arms straight out to your sides until they are inline with your torso. Turn your palms to face up. Return back to the starting position. Perform the prescribed number of repetitions before switching sides.

Target Muscles 

You should feel it the stretch in your glutes, hamstrings and calves 

Benefits of Inverted Hamstring Stretch

  • Improve your flexibility, balance, core stability.  
  • Reduce or prevent lower back pain
  • Prep your body for more intense workouts. 

Exercise Table


Inverted hamstring stretch is an ultimate exercise to improve your balance, flexibility and core strength. As you improve your strength, add dummbbells to this bodyweight exercise to incorporate additional resistance

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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