Build resilient hamstrings with these exercises
What's the story
Be it daily chores or sports activities, hamstring muscles serve an important function.
They bend the knee and extend the hip, which is why they're important for walking, running, and even jumping.
Keeping these muscles flexible and resilient can help you avoid injuries and improve your overall performance.
Here are five exercises that can enhance the flexibility and strength of your hamstrings.
Stretch 1
Standing hamstring stretch
The standing hamstring stretch is a simple exercise for the back of your thighs.
Stand upright with your feet together, then bend at the hips while keeping your legs straight.
Reach towards your toes without forcing it too much.
Hold this position for about 20 to 30 seconds to feel a gentle stretch along the back of your legs.
Stretch 2
Seated forward bend
The seated forward bend works well to stretch both hamstrings at the same time.
Sit on the floor with legs stretched straight ahead.
Slowly lean forward from your hips, reaching towards your toes while keeping your back straight.
Hold this position for 20 to 30 seconds to allow a deep stretch.
Stretch 3
Lying hamstring stretch with band
This exercise also uses a resistance band/towel to deepen the stretch.
Lie flat on your back with one leg extended on the ground and loop a band around the foot of the other leg raised towards the ceiling.
Gently pull on the band until you feel a stretch in your hamstring, holding it for 20-30 seconds before switching legs.
Strengthen 1
Single-leg deadlift
The single-leg deadlift not only stretches but also strengthens hamstrings.
Stand on one leg while holding onto something stable if needed for balance.
Lean forward at hips as you extend the opposite leg behind you until the torso is parallel to the ground; return slowly to the start position without touching the raised foot down between reps.
Strengthen 2
Bridge pose exercise
Bridge pose helps strengthen glutes, along with stretching out tightness from sitting all day long.
Lie face-up, knees bent, feet flat, hip-width apart, arms by sides, palms down.
Lift hips off floor, squeezing glutes. Hold briefly, then lower.
Repeat several times, focusing on controlled movement throughout each repetition.
Ensure proper form is maintained throughout the entire set.