Stand tall with your feet hip-width apart and arms at your sides.
Extend one foot slightly in front of you with the heel on the ground and toes pointing up.
Hinge forward at the hips, keeping your back flat and chest up.
Reach your hands toward the extended foot until you feel a comfortable stretch in the back of your thigh.
Hold the stretch for 20-30 seconds while breathing deeply and steadily.
Return to standing and repeat on the opposite leg.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 20-second holds per side | Form mastery, neural adaptation |
| Intermediate | 3 sets of 30-second holds per side | Hypertrophy, moderate loading |
| Advanced | 3 sets of 45-second holds per side | Strength, high intensity/volume |