Are your hamstrings tight? Mine too. I can just barely touch my toes, and that’s after some improvement thanks to semi-regular flexibility work. Tight hamstrings can get in the way of movements like bending over, and can force you into inefficient positions in exercises like deadlifts. On the other hand, if your hamstrings are already pretty limber, working further on hamstring flexibility can help you to unlock skills that the rest of us can only dream of, like advanced yoga poses.
So here are some of the best hamstring stretches that can help you get started on that journey, or move you further along if you’re already doing pretty well.
Single leg standing hamstring stretch
This one is my favorite, and it’s lot less intimidating for beginners than a lot of the more common stretches. Find a place to prop up one heel, whether that’s a yoga block in front of you (easier) or a chair or tabletop (harder).
Keeping your back flat, and bending your knee if you need to, bend 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 into and out of the stretch.
Toe touches
That’s right, touching your toes isn’t just a test of flexibility, it’s also a stretch in itself. Toe-touches for reps are a good dynamic stretch. And you don’t have to literally touch your toes–just reach in their direction, and get as low as you comfortably can.
To do this as a stretch, gently hinge your hips and reach as low as you can (with knees soft, if you need or prefer). Stand up and then do it again. You’ll probably find yourself going just a bit deeper with each rep.
Yoga strap stretch
This one starts with you lying on your back. If you have a yoga strap, great! If not, use a towel, belt, sweatshirt, or whatever is handy.
Put the strap (or strap substitute) on your foot, and raise that leg to try to get it pointing toward the ceiling. If you’re very flexible, keep going; gymnasts and other bendy people may be able to bring their shin all the way to their face. This video gives you a 10-minute yoga session where you spend time in this position.
Dynamic Frankenstein kicks
For a quick pre-workout stretch, try this one. From a standing position, hold your arm out in front of you, and try to kick your hand with a straight(ish) leg. You can do these standing or walking, as in the video. Combine these with some high knees and skips for a pre-run warmup.
Tips for more effective hamstring stretches
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When to stretch: If your hamstrings are tight enough that they’re interfering with strength workouts, consider doing some stretches before a workout. Otherwise, the best time to stretch is after a workout, or in a dedicated session where you’ve taken some time to warm up first.
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Keep your back flat. Even though these stretches focus on your legs, you’ll want your pelvis to be in the right position for your hamstrings to benefit. Keep your back flat, so that you’re hinging from your hips rather than rounding your lower back.
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Don’t be afraid to bend your knees. It’s better to have your hips in the right position and bend your knees, than to straighten your knees and round your back. Any of the exercises below can be done with bent knees. Work on straightening your knees over time.
