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Core Knowledge


Inverted Hamstring Stretch (Backward) - Endurance

Starting Position

  • Stand on one leg with perfect posture, arms raised to 90 degrees and shoulder blades back and down.


  • Keeping a straight line between the ear and the ankle, bend over at the waist and elevate your opposite leg behind you.
  • When you feel a stretch, return to the standing position by contracting your glute and hamstring, stepping back into the next step with your opposite leg.
  • Repeat the motion, alternating legs with each step backward for the prescribed number of reps.

Coaching Keys

  • Keep the knee of the leg you are standing on slightly bent.
  • Keep your back flat and your hips parallel to the ground.
  • Maintain a straight line from your ear through your hip, knee, and ankle of your leg in the air.
  • Try not to let your raised foot touch the ground between repetitions.

You Should Feel It

  • Stretching your hamstrings and challenging your balance.

Tags: Hamstrings, Running, Mobility, Stability, Movement Preparation, Stretching