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Hamstring Stretch (Immersed)

A hamstring flexibility exercise performed in water that targets the hamstrings and calves to improve range of motion and reduce muscle tension through hydrostatic pressure.

Exercise Overview

Category

Flexibility

Exercise_Type

Flexibility

Difficulty_Level

Beginner

Technique

Stand in water with one leg extended forward and the other leg back. Lean forward from your hips, reaching toward your extended foot while keeping your back straight. Hold the stretch and breathe deeply.

Starting Position

Stand in water with one leg extended forward and the other leg back, ready to perform the hamstring stretch.

Finishing Position

Hold the forward lean position with leg extended, feeling the stretch in your hamstring and calf.

Form Cues

Keep back straight, reach forward from hips, breathe deeply, don't force the stretch

Common Mistakes

Rounding the back, forcing the stretch too deep, not breathing, losing balance

Progression Tips

Increase the forward lean, hold the stretch longer, or add gentle movement within the stretch.

Regression Tips

Reduce the forward lean, use water support, or perform a seated hamstring stretch.

Safety Notes

Stop if you experience sharp pain in the hamstring, knee, or lower back. This stretch should feel like a gentle opening, not sharp pain. Maintain proper balance in the water.