How to Stretch Hamstrings

Your hamstrings, the muscles that make up the back of your thighs, can easily get tight after a bit of strenuous exercise. Stretching your hamstrings before and after working out helps alleviate pain and tightness. Back pain sufferers and those with stiff knees will also benefit from a regular stretching routine. Read on to learn several great stretches you can do at home.

Method 1

Method 1 of 4:

Stretching With a Towel

Stretch your legs in front of you and keep your arms at your sides. You may lie on a mat if you find it more comfortable.
Your knee and foot should be in a straight line down from your body; don't let your knee drift to one side or the other. Bending your knee allows you to keep your hips planted firmly on the ground at all times.

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Your leg should be only slightly bent at this point. Make sure the towel is long enough for you to get a good grip on it.
Try to straighten your leg as much as possible as you continue lifting until it is at a 90 degree angle with the floor. Keep going until you feel a burn in your hamstring, then hold for 15-30 seconds.
Bend the left knee and place your left foot on the ground. Loop the towel around your right foot, then raise it with the towel.
6
Repeat the exercise. Repeat 3 times with each leg, holding for 30 seconds each time.
- This is an excellent hamstring stretch for people with back problems because your back is supported by the floor.
- As you become more flexible, you can choose to extend the knee on the leg that you are not stretching, ensuring both hips stay level with the ground.
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Method 2

Method 2 of 4:

Standing and Stretching

With a straight back, lean forward into your left hamstring with both hands on top of your thigh. Keep both legs straight and only go far enough to feel a light burn in your hamstring. Hold the position for 15-30 seconds^{[1]
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Method 3

Method 3 of 4:

Squatting

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Method 4

Method 4 of 4:

Doing the Downward Facing Dog

You should be resting on the balls of your feet with your toes pointing forward.
Try to straighten your legs as much as possible. Your body will be in an upside down "V" position.
As you become more acquainted with this stretch, try to straighten the legs and press your heels into the floor. Do not lock your knees.
5
Hold for 30 seconds.
- This stretch can be used as part of a yoga regimen and it stretches your calves and arms along with your hamstrings.
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Question

Should I stretch if I think I pulled my hamstrings?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

No, your first step should be to get an examination from an athletic trainer, doctor, or physical therapist to determine the severity of the injury. You may need to use the RICE method to recover before stretching becomes a good idea. RICE is rest, ice, compression, and elevation.

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Is foam rolling a good wat to stretch hamstrings?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

It isn't necessarily a great way to stretch, but it is a great way to loosen your leg muscles up. If you want specific stretches, try the lying cross-legged glute stretch, half-kneeling quad stretch, and standing elevated single-leg hamstring stretch.

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Will a wall sit stretch my hamstring out?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

It's an isometric exercise that's great for endurance and mental strength. It will target your hamstrings (as well as your quads and glutes), but it won't stretch them out.

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Tips

If you are experiencing extreme pain in the leg or back, consult your doctor.

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Always keep a straight back when stretching your hamstrings. Any time you are curving your back you are not stretching your hamstring. A curved back means that your spine is unprotected, and you are at a great risk to hurt a muscle or disc in the lower back.

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Warnings

A normal muscle can be stretched to about 1.6 times its length; however, this is usually an unhealthy amount of stretching as it can damage the muscle.

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Do not bounce. Stretches should be smooth.

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