Your Legs Called And They're Dying For These 7 Hamstring Stretches
If you do workouts that engage your lower body, odds are your hamstrings are going to feel tight and sore at some point. To relieve that annoying (and borderline painful!) tension, you should stretch those hammies out. Not sure where to start? Don’t worry, we've got you covered with a list of the best hamstring stretches for you, straight from expert trainers and sports doctors.
What causes tight hamstrings, exactly? At times, it’s just genetics, says Cordelia W. Carter, MD, an orthopedic sports surgeon at NYU Langone. “Some people are prone to tight hamstrings and muscles in general,” Dr. Carter says. Most of the time, though, it’s because of the type of activities you do throughout the day.
Whether it’s jogging daily, playing sports, or manual labor, if you do lots of repetitive physical activities, you’re likely going to experience tight hamstrings, Dr. Carter says. (Cycling and running are two of the biggest tight-hamstring culprits, per Dr. Carter.)
Ideally, you’d want to switch up your physical activity so that you’re not going hard on your hamstrings every day—like adding yoga into the mix by alternating it with your cardio days, Dr. Cordelia says. That’s where stretching comes in, though. It’s a way to keep your hamstrings from tightening up as you go about your exercise or daily regimen.
Plus, there are tons of benefits to incorporating hamstring stretches into your routine. For starters, it’ll help you work on your overall flexibility, Dr. Cordelia says. Ideally, this should help you prevent injury during your workouts, but will also help minimize daily stressors such as lower-back pain, difficulty climbing stairs, lifting groceries, or bending over, says personal trainer Kristina Earnest, AFAA, NASM.
But before you hit the mat, know this: There’s a difference between dynamic and static stretching. Static stretches includes holding a single position for a period of time, usually around 45 seconds. Dynamic stretches are controlled *movements* that safely prepare your muscles, ligaments, and other soft tissues for performance, Earnest says.
Both have benefits, though you might want to consider focusing on dynamic stretching pre-workout to warm up your muscles, and static stretching post-workout to cool down, Earnest notes.
Whatever kind of hamstring stretch you choose to do, just be consistent. You don’t have to stretch them every day, but find a frequency (say three times a week) that you can commit to, Dr. Carter says. You should feel yourself get more flexible over time if you make hamstring stretches a regular part of your routine.
Now, let’s get into the specifics. The following are the seven best hamstring exercises you can do at home, as demonstrated by Earnest herself.
A quick PSA: If you feel any pain as opposed to relief when you’re stretching your hamstrings, stop! It might be a sign your soreness or tightness is something more serious, and you might need to seek medical attention, Earnest says.
1. Downward Dog
How to: Start in a quadruped position with knees hip-width apart and hands on the mat directly below your shoulders. Press back into your heels to straighten your knees and raise your hips and glutes up toward the ceiling. Focus on maintaining a long line from your head to your tailbone as you press up and back from the hips, feeling the stretch in the backs of your legs. Peddle out your feet to deepen the stretch. Hold at the top for 15 to 30 seconds. Return to the starting position and repeat for five to 10 reps.
2. Extended Triangle Pose
How to: Begin by standing with your feet hip-width apart. Step your right leg out to the side while shifting your foot so your toes are facing out away from the body. Keep your left toes facing forward. Stretch your arms out to your sides so they are parallel to the ground. Shift your torso to the right and extend down, reaching your right arm toward the ground in front of your foot. Your left arm reaches up toward the sky and your feet remain in their starting position. Hold for 15 to 30 seconds. Return to the starting position and repeat on the other side. Do five to 10 reps.
3. Alternating Forward Fold Bend
How to: Start standing with both feet on the floor, hip-width apart. Keep your legs straight, and bend forward from your hips and reach for your toes. Rest your hands on the mat, feet, or on your shins—wherever your flexibility allows. Press into your left heel and bend your right knee. Repeat on the opposite side and press into your right heel and bend your left knee. Continue alternating between right and left for 30 seconds, steadily inhaling and exhaling throughout. Do five to 10 reps.
4. Seated Single Leg Hamstring Stretch
How to: From a seated position, extend one leg out to the side. Lift and bend your opposite leg so that your foot is resting against the inside of your straight leg. Extend your arms toward the ceiling and tilt your body toward your straight leg. Hold this stretch for 15 to 30 seconds, breathing deeply throughout. Slowly straighten your spine to its starting position, and repeat on the other side. Do five to 10 reps.
5. Lying Banded Single-Leg Hamstring Stretch
How to: Begin on your back with a resistance band or towel wrapped around your right foot. Your left leg should be bent with your foot planted on the ground. This can also be completed without equipment by using your hands to pull back on your thigh instead. Gradually stretch your right leg up and begin to straighten through your right knee, keeping the opposite foot flat on the floor. Extend as far as you can go until you feel a stretch in the back of your right leg. Hold at the top for 15 to 30 seconds. Return to the starting position and repeat on the opposite side. Do five to 10 reps.
6. Glute Kickback
How to: Start in a quadruped position with knees hip-width apart and hands on the mat directly below your shoulders. Extend one leg straight out behind you and lift so the front of your leg is parallel to the ground. Control the curl as you kick your heel toward your glute, hold for two seconds, and then slowly extend back out. Try to keep the same speed in both the flexion and extension. Complete this exercise for 30 seconds before repeating on the other leg. Do five to 10 reps.
7. Standing Hamstring Stretch
How to: Start standing with both feet on the floor, hip-width apart. Release one leg and take a small step forward, resting that heel on the floor with your foot flexed. Hinge forward from the hips and rest your hands on your front leg quad. If flexibility allows, stretch deeper into the front leg toward your flexed toes. Hold this position for 30 seconds before repeating it on the other side. Do five to 10 reps.
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