If you can’t touch your toes without majorly bending your knees, that’s a sure sign you could benefit from doing hamstring stretches. But even if you can touch your toes easily, you should still be stretching your hamstrings every day. According to personal trainers, daily hamstring stretches are something literally everyone can benefit from. That means whether you sit all day or you live a pretty active life, you should be doing them.
Not sure where to start?
7 Hamstring Stretches to Do At Home
Just like anything else when it comes to fitness (and health, and life in general, really), when it comes to hamstring stretches, Ofori-Atta says that consistency is key; if you don’t make it a regular habit, you’re not going to benefit all that much. He recommends spending 10 minutes every day moving through some hamstring stretches.
1. Active assisted hamstring stretch
When doing this stretch, Ofori-Atta says to make sure you aren’t rounding your back. This will ensure your hamstrings are doing all the work while preventing lower back pain.
1. Start by laying flat on your back. Lift one leg up and bend the knee to 90 degrees.
2. Hold the leg that is in the air and bent at the knee. Place your hands on your hamstring, gently pulling your leg toward your body.
3. Hold for 30 seconds. Switch legs and repeat.
2. Seated one leg hamstring stretch
Ofoti-Atta likes this stretch because it’s simple and can be done anytime, like when you’re watching TV or before bed. When doing it, he says to avoid rounding your shoulders.
1. Sit on the floor and sit up straight, extending one leg out in front of you.
2. Reach toward your toes grabbing as far down your leg as you can.
3. Hold for 30 seconds to 1 minute. Then, switch legs and repeat.
3. Standing hamstring stretch (forward fold)
“This is the most simple and accessible hamstring stretch to try,” Weber says. Besides stretching the hamstrings and calves, it also helps relieve shoulder and neck tension.
1. Start standing up with your feet together. Exhale and bend at the hips.
2. Let your head hang down and reach toward the floor as far as you can.
3. Hold for 30 seconds and then slowly stand back up.
4. Seated forward bend
This hamstring stretch is essentially the sitting version of the standing hamstring stretch. “It activates the entire back and depending on flexibility levels, you can incorporate a band to help with stability,” Weber says.
1. Sit on the floor with your legs straight out in front of you. Sit up as tall as you can.
2. As you exhale, reach toward your toes. If using a band, place the band around your feet and grab each side with your hands.
3. Hold for between 30 seconds and 1 minute before gently coming out of the stretch.
5. Kneeling hamstring stretch
Ofori-Atta says this is another great “anytime” stretch; you can do it when you’re watching TV, after a workout or before bed.
1. Start in a kneeling position, with both knees on the floor.
2. Extend one leg out straight in front of you.
3. Place your hands on the thigh of the extended leg. Tilt the torso forward while keeping your back straight. Hold for 30 seconds. Then, switch legs and repeat.
6. Straight Leg Monster Walk Dynamic Stretch
About to go on a run or work out? Here’s a dynamic hamstring stretch Kraft recommends. You will need a resistance band to do this stretch.
1. Wrap a resistance band around your ankles and stand with your feet shoulder-width apart.
2. Squat down and place your hands on your hips.
3. Walk side to side for between 30 seconds and 1 minute.
7. Dynamic Hip Hinge
“This is one of my favorite hamstring stretches because it’s done wonders for my tight hips and hamstrings,” Kraft says, adding that he believes it’s improved his running times. He recommends doing it before running, lifting or any other athletic activity.
1. Start on your knees. Bring one leg straight out to the side, keeping the foot on the floor. Your back should be straight.
2. Hinge at the hip, keeping the chest up. Hold for five seconds. Then, come back to the starting position.
3. Repeat for between 30 seconds and 1 minute. Then, switch legs.
Other Ways To Relieve Hamstring Tightness
While all three trainers say that regular hamstring stretching is non-negotiable, there are other ways to relieve tightness. Ofori-Atta and Kraft are both big fans of foam rolling balls, placing it right under the hamstring and gently moving it around. “You should feel it, but it shouldn’t feel painful,” Ofori-Atta says.
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