5 hamstring stretches you should try
What's the story
Healthy and flexible hamstrings are key to preventing leg injuries.
Tight hamstrings can lead to discomfort and restricted movement, impacting daily life and athletic performance.
By including certain exercises in your daily routine, you can significantly increase your flexibility.
These five exercises are particularly effective for improving hamstring flexibility.
Each one provides unique benefits to help increase your range of motion and prevent strain.
Stretch 1
Standing toe touch
The standing toe touch is an easy and effective way to stretch your hamstrings.
Stand with your feet hip-width apart, bend at the waist, and reach for your toes. Keep your knees slightly bent, not locked.
This position stretches the muscles along the back of your legs.
Hold for about 20 seconds before slowly standing back up.
Stretch 2
Seated forward bend
The seated forward bend primarily stretches the hamstrings but also works the lower back.
Sit on the floor with your legs extended straight in front of you.
Gently hinge forward from your hips, reaching for your toes without straining too much.
Maintain a straight back as you hold this stretch for about 30 seconds.
Stretch 3
Lying hamstring stretch with strap
A strap or towel can amplify this lying hamstring stretch by offering extra support.
Lie on your back, and use a strap looped around one foot to keep that leg extended straight up in the air.
Gently tug on the strap to deepen the stretch, maintaining it for about 30 seconds before switching legs.
Stretch 4
Downward Dog pose
The downward dog pose from yoga is great for stretching several muscles, including hamstrings.
Start on all fours, then raise hips toward the ceiling, forming an inverted V-shape with body weight evenly distributed between hands and feet.
Actively press heels toward the floor while holding this pose for approximately 20 seconds.
Stretch 5
Standing leg curls
Standing leg curls improve flexibility and strengthen hamstrings at the same time by actively involving them during the movement execution process itself.
Stand tall next to a wall or chair for support if needed; raise one heel toward the buttocks by fully bending the knee, then lower it slowly.
Switch to the other leg after finishing the desired repetitions per set (typically eight to 10).