Buzz
Are your hamstrings feeling tight? I can relate. I can only just manage to reach my toes, and that’s after some progress thanks to regular stretching. Tight hamstrings can limit your range of motion, especially in movements like bending over, and may even put you in awkward positions during exercises such as deadlifts. But if your hamstrings are already quite flexible, continuing to work on them can unlock skills most of us can only dream of, like mastering advanced yoga poses.
Here are some of the top stretches for your hamstrings that can either help you get started or take your flexibility to the next level if you're already making good progress.
Standing single-leg hamstring stretch
This one is my favorite, and it’s far less intimidating for beginners compared to many of the more common stretches. Find a spot to prop up one heel, whether that’s using a yoga block in front of you (easier) or a chair or tabletop (more challenging).
With your back flat and bending your knee if necessary, lean forward, bringing your belly toward your thigh. You can hold the stretch for 30 to 60 seconds, or do a dynamic version by gently moving in and out of the stretch.
Toe reaches
That's right, reaching for your toes isn’t just about flexibility—it’s a stretch in itself. Toe reaches for reps are a great dynamic stretch. And you don’t need to literally touch your toes—just aim in their direction and reach as low as you can comfortably go.
To make this a stretch, gently hinge your hips and reach as low as you can (keeping your knees soft if needed). Stand up, and repeat. You’ll likely find yourself reaching just a little deeper with each repetition.
Yoga strap stretch
Begin this stretch by lying on your back. If you have a yoga strap, perfect! If not, you can use a towel, belt, sweatshirt, or whatever you have on hand.
Place the strap (or substitute) around your foot and lift that leg up, aiming to point it toward the ceiling. If you're quite flexible, you can continue, as gymnasts and other flexible individuals might even bring their shin toward their face. This video offers a 10-minute yoga session where you'll hold this position for a while.
Dynamic Frankenstein kicks
For a quick pre-workout stretch, give this one a try. Stand up, extend your arm in front of you, and try to kick your hand with a mostly straight leg. You can do these while standing or walking, as demonstrated in the video. Combine these with high knees and skips for a warmup before your run.
Effective Tips for Hamstring Stretches
Best time to stretch: If tight hamstrings are hindering your strength workouts, try stretching before your workout. Otherwise, the most effective time to stretch is after a workout, or during a dedicated stretching session when you’ve warmed up first.
Maintain a flat back: While these stretches target your legs, it’s important to position your pelvis correctly for optimal hamstring stretch. Keep your back flat, ensuring you hinge at your hips instead of rounding your lower back.
Feel free to bend your knees: It’s better to maintain the proper hip alignment and bend your knees, than to straighten them while rounding your back. All of the exercises below can be performed with bent knees, and you can work on straightening them over time.
