Improve your hamstring flexibility with this set of stretches, including how to do them properly, the benefits of flexible hamstrings, and more.
Stretching is one of those things that we know we should be doing, but usually takes a backseat to the more glossy things like lifting heavy weights, running farther and faster, and putting down the priciest supplements we can find.
There’s only so much time in the day, and stretching is usually the thing on the cutting block when we are in a hurry.
However, stretching and having good range of motion is crucial, as anyone who has been injured as a result of poor range of motion can attest.
In this article, we’ll talk about why hamstring flexibility matters, how stretching out your hammies can lead to better overall workouts, and, of course, look at the best hamstring stretches you can incorporate into your pre-workout routine.
Let’s jump right in.
Why Hamstring Flexibility is Important
Even though you may not spend enough time on the foam roller or doing static stretches on an exercise mat, you know the benefits of stretching.
Loosening up the muscles in your legs reduce injury and increase range of motion during your workouts, which will in turn help you to safely move through the training more effectively.
See also: 5 Best Pre-Workout Stretches for Leg Day
Right now, however, I want to take a minute to focus on the hamstrings specifically, and why it’s worth paying them extra attention.
There are a number of reasons why hamstring flexibility in particular is very important:
Better Posture and Form
Your hamstrings and glutes work together with your lower back to keep you standing, sitting, running, jumping, and moving efficiently.
When your hamstrings are tight and inflexible, you are unable to move properly, so your lower back often ends up compensating for the lack of mobility. This can lead to a higher risk of lower back pain and even injury.
On the other hand, if your hamstrings are loose and flexible enough to move through the entire range of motion, it works in perfect harmony with your glutes and spinal erector muscles to facilitate efficient movement.
Easier and Smoother Movement
Your hamstrings play a huge role in walking, running, and jumping.
When you run, if your hamstrings are tight, your legs are unable to move through the full range of motion, which can increase wear and tear on the knees and hips, which translates into greater risk of strain on both the ankles and lower back.
The same for when you’re lunging, jumping, squatting, and even just walking. Dancing and gymnastics both require increased hamstring flexibility in order to facilitate smooth, easy movement.
People who regularly engage in high-intensity, fast-paced activity should spend extra time stretching out their hamstrings (and also do some hip flexor stretches for better hip extension) before and after any exercise.
You’ll find that loose, flexible hamstrings facilitate literally every movement in your lower body and reduce the wear on your joints.
Reduced Knee Pain
Your hamstrings play a central role in the way your knee moves and flexes. These particular muscles provide support for the knee from the rear, but insufficient hamstring strength and flexibility can increase your risk of anterior (front) knee pain.
Any exercise or movement that involves the knee—from driving to walking down stairs to running to squatting—can become more painful and take a greater toll on your knee joints because of your lack of flexibility in your hamstrings.
As you can see, there are some quality reasons to pay extra attention to your hamstrings.
Spend more time stretching and working on flexibility, and you’ll be less likely to injure or strain your knees, and you’ll be more efficient in every movement, posture, and stance.
Not bad!
Best Hamstring Stretches for Increased Flexibility
Hamstring Stretch #1: Standing Hamstring Stretch
This is a nice, easy stretch you can do anywhere, anytime—literally!
Whether you’re standing in line for a cup of coffee or waiting for a meeting to start, you can stand and bend forward to give your hamstrings a nice little stretch.
You’ll find that this movement actually loosens everything from your calf muscles to your upper back and shoulders, even your neck.
It’s an excellent stretch that will help you to relax your body but bring blood flowing to your brain to boost your attention and concentration.
To perform this stretch:
- Stand with your feet placed together (or shoulder width apart, whichever feels most comfortable).
- Raise your arms high over your head, reaching for the ceiling.
- Slowly bend forward at the waist and bring your arms down in front of you. Keep bending until your arms are hanging toward the floor.
- Keep your legs as straight as possible in this forward bend, feeling the pull in your hamstrings, glutes, and lower back.
- Remain in this position for 30 seconds. Try to lower a bit farther with each breath.
Hamstring Stretch #2: Cross-Legged Standing Hamstring Stretch
For those who are already a bit flexible and trying to ramp things up a notch, this is a great variation to try.
Because your feet are crossed one in front of the other, there is greater focus on one side of your spine, one hip, and one leg.
Switch legs to ensure you hit both sides evenly, and you’ll find you can move a lot more easily through just about any Leg Day exercise or cardio training session.
To perform this stretch:
- Stand with your right foot crossed in front of your left foot, with your feet placed as close together as possible.
- Raise your arms high over your head, reaching for the ceiling.
- Slowly bend forward at the waist and bring your arms down in front of you. Keep bending until your arms are hanging toward the floor.
- Keep your legs as straight as possible in this forward bend, feeling the pull in your hamstrings, glutes, and lower back. The tension will be most noticeable in the left side of your body.
- Remain in this position for 30 seconds. Try to lower a bit farther with each breath.
- Now come up to standing, switch feet (left foot crossing in front of the right), and repeat for another 30 seconds.
Hamstring Stretch #3: Lying Hamstring Stretch
While this stretch primarily targets the hamstrings, it will also work on your glutes and lower back.
If you’re feeling stiff and achy throughout the day, it’s worth getting down on the ground and spending some time working on this stretch.
To perform this stretch:
- Lie on your back on a carpet or Yoga mat. Bend your knees and place your feet flat on the floor.
- Extend your right leg fully and raise it directly above you. Reach your hands down to clasp around the back of your leg—either directly on the hamstrings, or just below the knee.
- Breathe deeply and gently pull your extended/raised leg toward your head. Try to pull a little more with every breath.
- Remain in this stretch for 30 seconds, then switch to your left leg for another 30 seconds.
Hamstring Stretch #4: Lying Hamstring Stretch Using a Strap
This variation on the lying hamstring stretch brings in a strap that lets you pull your leg toward you with even more efficiency, pulling from the foot rather than the back of the leg.
You’ll find that (provided you can keep the leg straight) it’s an even more effective stretch that will loosen up not only the hamstring muscles, but also the muscles in your calves, glutes, and lower back.
To perform this stretch:
- Lie on your back on a carpet or Yoga mat. Bend your knees and place your feet flat on the floor.
- Place a strap around the ball of your right foot, then extend your right leg fully and raise it directly above you.
- Breathe deeply and gently pull your extended/raised leg toward your head. Try to pull a little more with every breath. Keep your foot flexed with your toes pointed toward the wall behind your head.
- Remain in this stretch for 30 seconds, then switch to your left leg for another 30 seconds.
Hamstring Stretch #5: Sitting Hamstring Stretch
This hamstring stretch does the same job as the standing hamstring stretch, but it’s slightly different due to the fact that you’re sitting rather than standing.
You’ll feel a bit more of the stretch in your lower back and glutes, but that will help to loosen up the stiff muscles above your hamstrings (which contribute to hamstring tightness).
This is a stretch you can (and should) do repeatedly throughout the day. Whether you are watching TV, sitting at the office, or chilling on the patio, this stretch is easy to do and can be done anywhere.
To perform this stretch:
- Sit on the floor, either on carpet or a Yoga mat. Extend your legs out in front of you with your toes pointed toward the ceiling.
- Raise your arms into the air, inhale deeply, and exhale as you bend forward at the waist.
- Try to bend forward to bring your forehead to touch your knees. Don’t allow your knees to bend, but keep them straight to make sure your leg remains fully extended. This will focus the stretch on your hamstrings, glutes, and lower back.
- Breathe deeply and hold the stretch for 30 seconds. Try to go a little deeper into the stretch with every breath.
Hamstring Stretch #6: Downward Dog
When it comes to stretching out your lower back, glutes, hamstrings, and calves, you’ll find few Yoga poses can match Downward Dog.
It’s particularly effective for stretching out your hamstrings and glutes, which you’ll notice because these muscles will feel very tight and stiff the first time you get into the position.
See also: 5 Best Stretches for Tight Glutes (Plus Benefits and How to Do Them)
It will take conscious effort to limber up your posterior leg muscles, usually by “pedaling” (driving your heels into the mat one at a time) to really work out the tension.
But take the time to do this right, and you’ll walk away from the stretch feeling exponentially more limber.
To perform this stretch:
- Start on your hands and knees, in the “tabletop” position.
- Extend your arms and legs as you lift your hips into the air. You are now in Downward Dog position.
- Breathe deeply, and pay attention to the tension in your hamstrings and glutes. If you can’t full straighten your legs, “pedal” by bending your right knee and driving your left heel into the ground, then switching to bend your left knee and drive your right heel into the ground.
- Focus on your breathing and any stiffness in the backs of your legs.
- Hold for 30 seconds, working to extend your legs fully.
Hamstring Stretches – FAQs
Why are my hamstrings so tight?
There are actually a lot of reasons your hamstrings are so tight!
You’ll feel stiffness and tension in your hamstrings if you:
- Do a lot of intense physical exercise, particularly running and jumping.
- Have just started a new exercise routine after long periods of inactivity.
- Have spent hours sitting down without regularly standing and moving around.
- Are recovering from an injury to your knees, hips, or lower back.
All of these things can cause tightness, which you’ll have to work out using the stretches listed above.
How long does it take to improve hamstring flexibility?
It’s common to wonder how long it takes to get flexible, and the truth is that there’s no “one size fits all” answer.
Some people with naturally limber muscle and joint tissue will have a much easier/faster time improving their flexibility, while those who spend a lot of time sitting down and who have naturally stiffer joint/muscle tissue will struggle.
If you stretch EVERY SINGLE DAY, you’ll start to notice improvement in your mobility and flexibility within 2-4 weeks.
Stretching 3-4 times a week, you should see visible progress within two months. My favorite online stretching program, Hyperbolic Stretching, has delivered these kind of results consistently (see my full review of Hyperbolic Stretching here).
However, it takes years of repeated stretching to really develop proper flexibility.
The good news is that any improvements in your flexibility will translate into easier, smoother movements across the board!
The Bottom Line
Training your muscles is just part of what you need to do to improve your lower body fitness; you’ve also got to work on flexibility and mobility to go hand-in-hand with that strength.
As you’ve seen above, it’s particularly important that you pay close attention to your hamstrings and focus on loosening up the muscles that so often grow stiff and tight due to your daily activity (and inactivity).
Spend a few extra minutes a day stretching your hamstrings with these stretches and you will go further in the gym, increase range of motion, and even improve your posture.
Wins!
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