Sink into a lunge, then shift back to open the hammies.
Keep your back flat as you fold, lead with your chest not your head.
This flow drops you into a deep lunge to open the hip, then rocks back onto a straight front leg to lengthen the hamstring, hitting both ends of the leg in one sequence. The shift back with toes up is where the hamstrings get their stretch, and the fold from the hips is what makes it count. It is a warm-up staple before squats, deadlifts, and sprinting because it preps the exact positions those demand.
It shines in warm-ups. Because you move between the two positions instead of sitting in one, it raises tissue temperature and range together, exactly what you want before hinging or sprinting. It also works after sessions at a slower, longer-held pace.
No, work where you are. Straighten the leg only as far as a strong but comfortable stretch allows and keep your back flat, range comes with repetition. Bending the spine to fake a deeper fold stretches nothing useful.
In the shifted-back position, straight down the back of the front thigh. In the lunge, across the front of the rear hip. If you feel pinching or your lower back complains, ease the depth and reset your flat back.
