Intermediate · 12 min
Hamstrings II
Enhance hamstring flexibility with gentle stretches crafted to alleviate tightness and ease pressure on the knees, pelvis, and lower back. Suitable for those at an intermediate level.
Total session: 13:12 · Includes preparation and side changes.
Ready when you are
Rag doll
Movement instructions
Stand with your feet hip-width apart and knees soft. Fold forward from your hips and hold opposite elbows. Let your head and arms hang comfortably.
Use a gentle fold, especially with back or hamstring problems.
Total (including preparation): 13:12 · 13:12 remaining
Up next: Rag doll · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Rag doll1:00
- Wide leg bend1:00
- Side lunge · Both sides1:00
- Reverse lunge · Both sides1:00
- Seated fold1:00
- Seated straddle1:00
- Seated straddle to side · Both sides1:00
- Hurdler · Both sides1:00
- Lying hamstring · Both sides1:00
- Hamstring Pulls · Both sides1:00
- Wide leg bend1:00
- Rag doll1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
720 seconds moving + 72 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Hamstrings II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
12 timed steps use 10 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Rag doll | 60 |
| 2 | Wide leg bend | 60 |
| 3 | Side lunge | 60 |
| 4 | Reverse lunge | 60 |
| 5 | Seated fold | 60 |
| 6 | Seated straddle | 60 |
| 7 | Seated straddle to side | 60 |
| 8 | Hurdler | 60 |
| 9 | Lying hamstring | 60 |
| 10 | Hamstring Pulls | 60 |
| 11 | Wide leg bend | 60 |
| 12 | Rag doll | 60 |
Routine overview
What you’ll move through.
12 timed steps · 12 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Rag doll
Standing · Focus: back, hamstrings.
- 02
60sWide leg bend
Standing · Focus: inner thighs, hamstrings, back.
- 03
60sSide lunge
Standing · Focus: inner thighs, hips, hamstrings.
- 04
60sReverse lunge
Floor · Focus: hamstrings, calves.
- 05
60sSeated fold
Floor · Focus: hamstrings, back.
- 06
60sSeated straddle
Floor · Focus: inner thighs, hamstrings.
- 07
60sSeated straddle to side
Floor · Focus: sides, inner thighs, hamstrings.
- 08
60sHurdler
Floor · Focus: hamstrings, back.
- 09
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 10
60sHamstring Pulls
Floor · Focus: hamstrings, calves.
- 1160s
Wide leg bend
Standing · Focus: inner thighs, hamstrings, back.
- 1260s
Rag doll
Standing · Focus: back, hamstrings.
Step by step
How to do the routine.
Step 1 · 60 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 2 · 60 seconds
Wide leg bend
- Stand with your feet wide apart and toes facing forward.
- Hinge forward from your hips and place your hands on the floor or supports.
- Let your head relax while keeping your weight balanced.
Keep your knees soft and avoid bouncing into the stretch.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 3 · 60 seconds
Side lunge
- Stand with your feet wide apart.
- Shift your hips to one side, bending that knee and keeping the other leg long.
- Hold comfortably, then return and switch sides.
Keep your bent knee aligned with your foot and use your hands for balance.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 4 · 60 seconds
Reverse lunge
- From kneeling, extend one leg forward with your heel on the floor.
- Point that foot upward and place your hands beside your leg.
- Hinge forward gently, then return and switch sides.
Keep your back long and soften your front knee if needed.
For less intensity, bend the stretching knee and rest your hands on a stable support.
Step 5 · 60 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 6 · 60 seconds
Seated straddle
- Sit with your legs comfortably apart in a V.
- Keep your toes pointing upward and place your hands ahead of you.
- Hinge forward from your hips as far as comfortable.
Lengthen your back rather than reaching farther by rounding it.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 7 · 60 seconds
Seated straddle to side
- Sit with your legs comfortably apart and toes pointing upward.
- Lean toward one leg and slide your hand along it.
- Return to center and repeat on the other side.
Keep both hips on the floor and use a comfortable reach.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 8 · 60 seconds
Hurdler
- Sit with one leg extended and the other foot against your inner thigh.
- Turn toward your extended leg and hinge forward.
- Reach toward your shin or foot, then repeat on the other side.
Keep your extended knee soft and avoid pulling yourself forward.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 9 · 60 seconds
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 10 · 60 seconds
Hamstring Pulls
- Sit with your legs extended and loop a strap around one foot.
- Lie back while holding the strap and lift that leg upward.
- Gently draw the leg toward you, then repeat on the other side.
Keep your head down and soften your raised knee as needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 11 · 60 seconds
Wide leg bend
- Stand with your feet wide apart and toes facing forward.
- Hinge forward from your hips and place your hands on the floor or supports.
- Let your head relax while keeping your weight balanced.
Keep your knees soft and avoid bouncing into the stretch.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 12 · 60 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Keep moving
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