Hamstring tightness is a huge problem for many people. Regardless of whether you are active or sedentary, you can suffer from debilitating hamstring inflexibility.
Keeping your hamstrings loose can go a long way toward addressing low back pain, improving the functional ability of the lower body, and decreasing the risk of bodily injury.
In this post, I’ll outline seven of my favorite hamstring stretches that can be performed at home with minimal equipment.
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Top 7 Best Hamstring Stretches
Naturally, there are tons of different stretches and mobility exercises that can increase the flexibility of your hamstrings. If you’ve found a good hamstring stretching routine that works for you, keep up with it!
On the other hand, if you’re looking for a new hamstring stretching routine or seeking ways to shake things up, try these moves on for size!
1. Standing Double Hamstring Stretch
The standing double hamstring stretch, also known as the forward fold or the toe touch, is perhaps the most well-known flexibility exercise for this body region.
However, you should be careful to ensure that you keep your back flat and your core muscles tight to reduce strain on your lumbar region during this stretch.
How to Perform
- Stand with your feet together or slightly separated.
- Bend forward at your waist, keeping your back as flat as possible.
- Attempt to touch your toes.
- Once you’ve gone as far as you can, hold the stretch for 30 seconds and repeat 4 times per session, 3 or more sessions per week.
2. Standing Crossover Hamstring Stretch
If you ever played soccer, you may have come across this stretch before. The crossover hamstring stretch serves as a great, athletic move that keeps the whole posterior chain flexible and mobile.
How to Perform
- In standing, cross your right leg over the top of your left, keeping both feet flat on the ground.
- Bend forward at the waist, keeping the back straight and strong.
- Attempt to touch your toes.
- Once you feel a comfortable stretch, hold for 30 seconds and repeat 4 times on each side.
- Complete this stretch 3 or more times per week.
3. Single Leg Hamstring Stretch on Bench
It’s always a good idea to mix in some single-leg stretches with your classic double-leg stretches. This helps to identify any tightness which might be present on one side as compared to the other.
This stretch can easily be performed on a bench at the gym, but you can also use any elevated, stable surface that is available to you.
How to Perform
- In a standing position, place your right heel on an elevated surface with your knee straight.
- Slowly, bend forward at your waist toward your right toes.
- Hold this position for 30 seconds and repeat 4 times on each side per session.
- Complete this stretch 3 or more times per week.
4. Seated Single Leg Hamstring Stretch
Performing a single-leg hamstring stretch on the ground allows for more stability. This enables you to focus more on the stretch itself, rather than the balance component required during standing.
How to Perform
- Sit on the floor with your back straight.
- Extend your right leg out in front of you, tucking your left foot into your right inner thigh.
- Keeping your back straight, reach forward toward your right toe with both hands.
- Hold the stretch for 30 seconds and repeat 4 times on each side per session. Perform this stretch 3 or more times per week.
5. Cossack Squat with Hamstring Stretch
Cossack squats are a terrific mobility exercise. This move improves single-leg strength while also increasing flexibility in the hamstring, calf, and inner thigh.
How to Perform
- Stand with your feet slightly wider than hip-width apart.
- Squat down on your right leg as you straighten out your left leg, lifting your toes off the ground.
- Hold this position for 30 seconds, using support from your hands for balance, if necessary. Repeat 4 times on each side per session.
- Complete this stretch 3 or more times per week.
6. Supine Hamstring Stretch
The supine hamstring stretch serves as a gentle, relaxing exercise. This is a great one to perform after a workout, as it will help you loosen up your muscles so that you can recover for your next activity.
How to Perform
- Lie flat on your back with your knees bent and your feet flat on the floor.
- Next, straighten out your right leg and pull your right leg toward your chest by lacing your fingers behind your right thigh.
- Hold this stretch for 30 seconds and repeat 4 times on each side per session.
- Complete this exercise 3 or more times each week.
7. Supine Hamstring Stretch with Towel
This is the only exercise on our list that requires an extra piece of equipment. Luckily, you don’t have to spend a dime to procure this piece of equipment; you simply have to open up your bathroom closet!
How to Perform
- Lie flat on your back with your knees bent and your feet flat on the floor.
- Next, straighten out your right leg, pointing the sole of your foot toward the ceiling.
- Loop a towel around your right foot, near the toes.
- Pull with your arms in order to bend your toes back and bring your thigh closer to your chest.
- Hold this stretch for 30 seconds and repeat it 4 times on each side every session.
- Perform this exercise 3 or more times per week.
Other Options to Fix Tight Hamstrings
Beyond stretching, there are a few other options that you might consider to relieve your hamstring tightness. Also, you can combine any and all of these techniques to create a comprehensive hamstring treatment program!
Heating Pads
While heat doesn’t have much research backing it, it can still serve as a good treatment option for many people. Heating pads can help to encourage blood flow to your hamstrings, making them more pliable and flexible. Heat, whether it be moist or dry, feels great before exercise or after a long day on your feet.
Massage
The skilled hands of a massage therapist can also help to loosen up tight muscle tissue. A deep tissue massage encourages blood flow to tight hamstring muscles, making the tissue more flexible and mobile. Plus, massages feel amazing!
Strengthening Exercise
Adding resistance training into your routine can also help to loosen up your hamstrings. By strengthening the muscles on the opposite side of the joint, you can counteract the passive pull of tight muscles.
Also, strengthening is critically important for your overall health. So, you should strongly consider adding some resistance exercises to your weekly routine.
Conclusion On Hamstring Stretches
The hamstrings muscles can be tight in many people. This tightness can occur due to overuse, poor posture, or for a variety of other reasons. Fortunately, there are a few key stretches that you can perform in order to keep your hamstrings loose and mobile.
Give this routine a try today if you’re seeking a fix for your chronically tight hamstrings!
Works Cited
- Decoster, L. C., Scanlon, R. L., Horn, K. D., & Cleland, J. (2004). Standing and Supine Hamstring Stretching Are Equally Effective. Journal of athletic training, 39(4), 330–334.
- Freiwald, J., Magni, A., Fanlo-Mazas, P., Paulino, E., Sequeira de Medeiros, L., Moretti, B., Schleip, R., & Solarino, G. (2021). A Role for Superficial Heat Therapy in the Management of Non-Specific, Mild-to-Moderate Low Back Pain in Current Clinical Practice: A Narrative Review. Life (Basel, Switzerland), 11(8), 780. https://doi.org/10.3390/life11080780
- Alshammari, F., Alzoghbieh, E., Abu Kabar, M., & Hawamdeh, M. (2019). A novel approach to improve hamstring flexibility: A single-blinded randomised clinical trial. The South African journal of physiotherapy, 75(1), 465. https://doi.org/10.4102/sajp.v75i1.465
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