Hamstring Scoops

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Hamstring Scoops

1. Stand tall with hands on your hips.
2. Step one foot forward, planting the heel and lifting the toes.
3. Hinge at the hips and sweep both hands down toward the front foot as if scooping up the floor.
4. Return to standing and repeat before switching legs halfway through.

Tips

• Maintain a long spine instead of rounding your back.
• Brace your core to stay balanced during the hinge.

Adjustments

• Keep the hinge shallow if your hamstrings feel tight.
• Hold a wall or chair for balance support.
• Move slowly to stay in control of the stretch.

All exercises