Hamstring Sweeps
A combination of dynamic sweeps and static holds to release tight hamstrings.
Also called: hamstring sweep, leg sweeps, hamstring long holds, hamstring scoops
Setup
Stand or sit with one leg extended, gently hinging forward from the hips.
How to do Hamstring Sweeps
- Sweep through a gentle forward hinge a few times to warm up the hamstring.
- Settle into a comfortable stretch and hold, breathing steadily.
- Ease slightly deeper into the stretch with each exhale.
- Switch sides and repeat.
Coach's notes
Move slowly and stay well within a comfortable range — this is about release, not pushing to your end range. Stop if you feel any sharp pulling.
Hamstring Sweeps muscles worked
Hamstring Sweeps work the hamstrings.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.
Foam Roll: Hamstrings
Rolling the back of the thigh over a foam roller to release tightness in the hamstrings.
Illustrations: Exercise data by RepDB (repdb.co)