The Cherry Pickers Exercise. Work Those Hamstrings!

Cherry pickers are a good exercise for strengthening and stretching your hamstrings. Here is how you do them.

  • Spread your legs with knees straight.
  • Bend straight over and touch the ground with both hands a bit ahead of your toes.
  • Rise up a little and touch the ground again near your heels.
  • Rise up a little again and reach back as far as you can and touch the ground again.
  • Finally, stand back up straight.
  • Repeat: Touch, touch, touch, stand up. Touch, touch, touch, stand up. Your goal is to be able to touch the ground farther back and even put your palms on the ground when you are really flexible.


  1. Annigo Montoya on July 19, 2011 at 1:13 pm

    I’m already very flexible but I don’t feel I get any benefit from cherry pickers.  Am I doing them wrong?

    • Anonymous on July 20, 2011 at 12:08 am

      If you are already very flexible, you may not get much out of cherry pickers other than a nice hamstring warmup. That’s fine! We occasionally do high reps of cherry pickers in CrossFit workouts. With that kind of volume, it does turn into a hamstring strengthening exercise (I’m sore for days). But, for better strengthening of hamstrings you can do “Good Mornings”, stiff leg deadlifts, exercises on a GHD machine, etc.

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