How to do Hamstring Scoops
StandingFlowing movementBoth sidesIntermediate
Hamstring Scoops is a standing flowing stretch for your calves, hamstrings and core. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart and hands on hips.
- 2Step one foot forward, heel down and toes up.
- 3Hinge at your hips, lowering your torso toward your front leg.
- 4Return to standing and repeat.
- 5Switch sides halfway through.
What you should feel
Keep your back long as you fold.
Form tips
- Keep your back straight. Engage your core for balance.
- Feel the back of your right leg open.
- Let your breath set the pace.
Make it easier
Keep the hinge small if your lower back needs a gentler day.
Coming out of it
Come up slowly… and step your feet together.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hamstring Scoops with a coach
In BendEase, a voice coach talks you into Hamstring Scoops, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your calves and hamstrings.
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