The 9 Best Stretches to Loosen Up Tight Hamstrings
Give your lower body some relief while helping prevent injury.
By Sara Lindberg•
What Causes Tight Hamstrings?
The Benefits of Regularly Stretching Your Hamstrings
When to Do Hamstring Stretches
Static vs. Dynamic Hamstring Stretches
9 Best Hamstring Stretches
Is Walking Good for Tight Hamstrings?
Tips for Stretching Your Hamstrings
Takeaway
Tight hamstrings are something most runners, cyclists, and weightlifters will battle at some point in their fitness journey. That’s because these back-of-the-leg muscles are activated when doing any kind of physical activity involving the lower body. They’re also prone to injury and some serious soreness if they get irritated, overstretched, or strained. The good news is that with the right exercises, including specific hamstring stretches, you can keep these three posterior thigh muscles in tip-top shape.
We talked to four experts to get their take on the best stretches to combat tight hamstrings, plus why it’s important to stretch this muscle group and the benefits of adding hamstring stretches to your daily stretching routine.
What Causes Tight Hamstrings?
While it might seem like one nagging issue is causing your muscles to scream in agony, it’s actually a combination of several factors that contribute to tight hamstrings. But before we jump into the reasons why, let’s get a better understanding of where these posterior leg muscles live and what functions they perform.
The hamstrings are a collection of three different muscles: the semitendinosus, semimembranosus, and biceps femoris. These lower-body muscles run down the back of your leg, with a starting point of your hip and extending to the back of your knee. Together, this group helps you extend your leg straight back and bend your knee.
As to why the hamstrings are often tight, Theresa Shoemaker, a physical therapist at Teton Therapy, says that tight hamstrings can develop from sitting for extended periods (such as doing office work) and neglecting to adequately stretch the muscles.
Tight hamstrings can also stem from weakness or imbalances in the muscles around the hamstrings, such as the quadriceps or hip flexors, including if you're quad-dominant. You may also experience stiffness in the back of your legs from participating in activities that put excessive stress on the hamstrings, such as running or heavy weightlifting, especially if you’re not doing a proper warm-up or cooldown that includes dynamic and static stretching (more on that below).
Finally, if you’re dealing with a chronic hamstring injury, you may have scar tissue formation, which can lead to decreased flexibility and an increased risk of reinjury, according to research published in the Journal of Sport and Health Science.
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The Benefits of Regularly Stretching Your Hamstrings
Incorporating hamstring stretches into your routine can benefit your body in several ways, both in the short term and long term. “Flexible hamstrings offer a multitude of perks,” says Taylor Pfeifer, a physical therapist, certified strength and conditioning specialist, and owner of FYZICAL Therapy & Balance Centers. Here are a few key benefits you’ll score from stretching your hamstrings:
Improve athletic performance. First, hamstring stretches can enhance your athletic performance by improving your range of motion during workouts. “For example, a cyclist will be much more powerful if they’re able to fully use their hamstring length to propel themselves, versus the cyclist with tight hamstrings who just may rely on their quadriceps to power their pedal stroke,” Shoemaker explains. Similarly, a runner will have better performance if they can use their full hamstring length, thus improving power in their gait, she says.
Move more efficiently. Having fully functional and flexible hamstrings doesn’t only benefit your workout performance—it also helps you move well through everyday life. “Increased [hamstring] flexibility can contribute to better posture and reduced muscle tension, making day-to-day movements such as squats, lunges, or hip hinge patterns smoother,” Pfeifer says.
Relieve pain and tension. Increasing your hamstring flexibility might help alleviate some common aches and pains, especially in the lower back and feet. “Studies show that tight hamstrings can change the mechanics of the foot, leading to plantar fasciitis or Achilles tendinopathy,” Pfeifer says. Meanwhile, tight hamstrings can also contribute to lower back pain by pulling on the pelvis.
Reduce injury risk. Someone with tight hamstrings is more likely to get injured than someone who stretches their hamstrings regularly. “When your hamstrings are overly tight, you’ll rely too much on other muscle groups, which can leave the hamstrings prone to injury through strain and promote injury to other muscle groups through overuse,” Shoemaker says. When you have limitations in hamstring flexibility or length, you also have an increased risk of indirect injury through strain to the hips, lower back, or knees, she adds. This is important for runners and cyclists, who can reduce their risk of injury by regularly stretching their hamstrings to improve flexibility, but for others too, during everyday tasks like vacuuming, shoveling snow, or raking leaves.
When to Do Hamstring Stretches
While it might be tempting to stretch your hamstrings whenever it’s convenient, there’s a science to when it’s best to put your muscles to the test.
Before a workout, focus on dynamic stretches that help increase blood flow, warm up the hamstring muscles, and prepare them for activity. “Dynamic stretches provide greater benefits before exercise since they enhance blood circulation and muscle temperature as well as flexibility for workout activities,” says Shawn George, DO, an internal medicine doctor specializing in kinesiology at Yorktown Health Vernon Hills. Doing dynamic stretches as part of your workout preparation allows your muscles to function better and reduces any potential risks, he says. Aside from dynamic stretches, Peloton instructor Hannah Corbin says she also likes to foam roll her hamstrings before a workout.
After a workout, when your muscles are warm, static stretches are a good choice. Doing static stretches post-workout can help improve hamstring flexibility and range of motion, Dr. George says. “I always encourage people to be very gentle with their post-workout stretches because we’ve asked the muscles to perform for us and they need a little patience,” Hannah says.
There’s room outside of your warm-up and cooldown for hamstring stretches, too. If you have a desk job or spend long hours sitting, for example, it’s a good idea to take breaks to stretch your hamstrings. Prolonged sitting can contribute to tightness, so incorporating stretches throughout the day can be beneficial in keeping them limber.
Another good time to do hamstring stretches is during a regular yoga or flexibility routine. For example, if you enjoy yoga, Pilates, or mobility work on your rest days, hamstring stretches can easily fit into those sessions. You may also find that gentle stretching before bed helps relax your muscles and promotes better sleep.
Just remember to perform stretches gently and gradually, avoiding any sudden, jerky movements. If you have existing injuries or health concerns, it's advisable to consult with a healthcare or fitness professional before starting a new stretching routine.
Static vs. Dynamic Hamstring Stretches
To keep your hamstrings flexible and set yourself up to move optimally (in athletics and life), it’s essential to understand the difference between static and dynamic stretching and when to incorporate each type of stretch, Pfeifer says.
“A static stretch is when you hold a single position for a period of time (about 30-60 seconds)," he says. Think: A forward fold that you hold for 10 breaths, or a standing hamstring stretch that you hold with your leg propped up on a curb.
“A dynamic stretch is when you incorporate active movement to stretch a muscle and do not utilize prolonged holding of a position,” he continues. The goal is to increase blood flow, prepare the muscles for activity, and improve flexibility. Popular dynamic hamstring stretches include leg swings, walking lunges, and toe touches.
As mentioned above, you want to stick with dynamic stretches before a workout and leave static stretches for your cooldown. That’s because prolonged static stretching can cause micro-tears in the muscle, which Pfeifer says can dampen your physical performance. Dynamic stretching, on the other hand, enhances muscle flexibility prior to exercise without compromising your performance.
An easy way to remember when to perform each stretch? Think: You want to be dynamic before your workout and stay static after you’re done.
9 Best Hamstring Stretches
Heather Jeffcoat, DPT, says the best hamstring stretches are those that involve stretching in multiple fascial planes as life is not linear and involves movement in various directions. Here are two of her favorite hamstring stretches.
1. Classic Hamstring Stretch (Static)
Physical therapist Heather Jeffcoat says the best hamstring stretches are those that involve stretching in multiple fascial planes, as life isn’t linear and involves movement in various directions. This classic hamstring stretch is one of her favorites.
Stand in front of a step or chair. Place your left heel on the step with your leg straight and foot flexed.
Keeping your spine straight, lean forward until you feel a stretch behind your left thigh.
Hold for 30 seconds, then repeat on the other side. Increase the hold time as your hamstrings become more flexible.
2. Hamstring Stretch with a Twist (Static)
This is another one of Jeffcoat’s favorite hamstring stretches. Like the classic hamstring stretch, it involves stretching in multiple fascia planes.
Stand in front of a chair or step. Place your left heel on the step with your leg straight and foot flexed. Keeping your spine straight, lean forward until you feel a stretch behind your left thigh.
In this position, rotate your chest to the left, feeling the stretch deepen on the outside of your left hip and thigh.
Hold for 30 seconds, then repeat on the other side.
3. Supine Belted Hamstring Stretch (Static)
Props are an excellent way to modify a stretch. Pfeifer likes to use a belt, towel, yoga strap, or resistance band in this classic hamstring stretch.
Lie face-up on the floor with your left leg long, resting on the floor, and your right leg extended toward the ceiling with a towel looped around your right foot. Hold onto the towel with one or both hands.
Keeping your leg straight but not locked, gently pull your right leg toward you to stretch the back of your leg.
Hold for 30 seconds. Repeat two to three times on each side.
4. Supine Wall Hamstring Stretch (Static)
Shoemaker likes the supine wall static stretch. When performed three times for one minute each, she says it can help improve the length of the hamstring muscles. You’ll need a door frame or an outside corner wall to do this move.
Lie face-up on the floor and scoot your hips as close to the wall as possible, so your left leg is in front of the wall while the right is in front of the open space.
Extend your left leg up against the wall, keeping the other leg bent with your foot flat on the floor, or straight, if that's more comfortable. Make sure the left leg is straight and your heel is pointing toward the ceiling.
Keep both legs in line with your hips. You should feel a gentle stretch in your left hamstring. If it's too intense, bend your knee slightly. If it's not enough, scoot your hips closer to the wall.
Hold the stretch for 30–60 seconds, then repeat on the other side. Gradually increase the amount of time you hold the stretch as your flexibility improves.
5. Pyramid Stretch (Static)
If you spend most of the day seated, Dr. George recommends the pyramid stretch, similar to the Pyramid Pose (Parsvottanasana) in yoga, because it effectively stretches the hamstrings and lower back muscles along with the hips—all areas that can become tight from prolonged sitting.
Start standing with your feet together. Take a big step back with your right foot so that both feet are flat on the floor with toes pointing forward.
Reach your arms up and hinge at the hips to stretch down toward the floor, resting your hands on either side of your front foot, if you can reach. (If not, rest your hands on your shin or yoga blocks, which you can put on either side of your lower leg.) Allow your chest to hang in front of your left thigh.
Hold for 30 seconds, then repeat on the other side.
6. Dynamic Supine Hamstring Stretch (Dynamic)
Pfeifer’s all-time favorite hamstring stretch is a dynamic supine hamstring stretch.
Start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your right thigh and draw your right knee toward your chest, keeping it bent.
While holding your leg in this position, actively straighten your right leg, feeling a stretch in the back of it.
Slowly release the stretch and bend your knee to return to the starting position.
Do 10 reps, then repeat on the other side.
7. Walking Hamstring Stretch (Dynamic)
A close second favorite of Pfeifer’s is the walking hamstring stretch, also called a Frakenstein walk or walking toe touches.
Start standing with your feet hip-width distance apart and your arms extended in front of you at shoulder height.
Take a step forward with your left foot, then kick your right leg up toward your hands, keeping it as straight as possible.
Allow your right leg to swing down toward the floor, taking a step forward. Repeat on the other side, kicking your left leg up toward your hands. Keep your hands at shoulder level, torso straight, and do not bend forward.
Do 10 reps on each leg.
8. Single Leg Deadlift (Dynamic)
There are two major benefits to the single leg deadlift, which doubles as a stretch and strengthening exercise, according to Dr. George: stretching the hamstrings and glutes and strengthening the lower back, which helps with balance.
Stand with your feet hip-width apart, knees softly bent. Shift your weight into your right leg so your left toes are barely touching the floor.
Kick your left foot behind you, allowing your torso to tip forward while keeping your hips and shoulders square to the floor. Reach both hands toward the floor, stopping when your torso and left leg are parallel to the floor.
Slowly lower your left leg and lift your chest to return to the starting position. (Optional: Drive your left knee forward and up to hip height, as demonstrated above.)
Repeat for one minute. Then, repeat on the other side.
9. Nordic Hamstring Curl (Dynamic)
Part strength exercise and part stretch, the move is a hamstring superstar. “The Nordic hamstring curl stands out as an exceptional hamstring stretch because it develops eccentric strength and ensures hamstring safety when you stretch,” Dr. George says. As a bonus, it also strengthens the core. This move can be performed using a glute ham developer, a piece of equipment commonly found at gyms, or on the floor with a workout buddy holding your feet.
Position yourself on the glute ham developer with your feet on the foot plate, your ankles between the rollers, and your knees resting on the side of the rounded cushion. Straighten your hips so you’re in a tall kneeling position, with your thighs and torso vertical and your arms crossed over your chest.
Engage your core and slowly lean forward, hinging at your knees to lower your body over the cushion until your knees are straight (or as far as is possible for you) and your torso and thighs are parallel to the floor. Try not to bend at the waist or hips; keep your body in a straight line.
Maintaining a straight line from your knees to your shoulders, use your hamstrings to pull your body back up to vertical.
Is Walking Good for Tight Hamstrings?
If your hamstrings are tight, you may think it’s best to skip physical exercise. In reality, Dr. George says that exercise, including walking, is good for tight hamstrings when done in moderation. “Walking strengthens blood flow to muscles, which both stretches them and makes them less stiff. Improved circulation raises the temperature of the muscles until they become supple and less tight,” he says.
In fact, Dr. George says that inactivity can make hamstrings even tighter. “Sustained sitting creates added stiffness in the hamstrings because it keeps the muscles in restricted positions for extended durations,” he explains. Since the hamstrings are immobilized and unable to stretch, they become tight and inflexible over time, he says. To avoid this, he recommends standing or walking intermittently during long sitting sessions, such as when you’re spending the day working at your desk.
Tips for Stretching Your Hamstrings
Warm up first: Always start with a light warm-up before stretching. This could include a few minutes of brisk walking, jogging in place, or any activity that increases your heart rate and warms up your muscles. You can also use dynamic stretching during your warm-up.
Focus on proper technique: Pay attention to your form during stretches, which includes maintaining good posture and alignment to target the intended muscle group. Avoid bouncing or jerky movements, as this can lead to injury.
Hold each stretch: Hold static stretches for at least 30-60 seconds. You can gradually increase the hold time as your flexibility improves.
Match the activity: Jeffcoat says stretches should be in multiple planes and speed of stretching should match your activity. For example, if you’re kicking a football, you should do quick, ballistic stretches, but if you’re prepping for yoga, do slower, deeper stretches.
Slow and steady: If you're working on increasing flexibility, progress gradually and don't force your body into uncomfortable positions. Overstretching can lead to injuries.
Stretch both sides: When you're stretching one side at a time, be sure to stretch both sides equally (i.e., for the same amount of time or with the same degree of focus and intensity). This helps maintain balance in your muscle development.
Don’t forget to stretch the surrounding muscles. “Although the hamstrings are important to stretch, you also have to release the glutes, the calves, and the feet,” says Hannah.
Stay consistent: Regular stretching is more effective than occasional intense sessions. Incorporate stretching into your daily or weekly routine for long-term flexibility benefits.
Try adding props: Yoga blocks, straps, or other props can help you achieve proper alignment and make stretches more accessible, especially for beginners. Hannah is a fan of using blocks to assist your stretching routine. “They’ll allow you to back off of the stretch, keeping your nervous system calm and allow you to actually do the stretch while your body’s not in a state of panic,” she says. “Props make [stretching] more achievable. People assume they can’t do the stretch—with a stretching block, that fear is taken out of the equation.”
Listen to your body: And most importantly, listen to your body. Slight discomfort is normal with stretching, especially if you’re new to it, but sharp pain or severe discomfort is not. If you have any existing injuries or are experiencing pain while stretching, consult with your physician or a physical therapist. They can help you design a program that is safe and effective.
Takeaway
Sitting for extended periods of time, overuse, or not regularly stretching your hamstrings can cause them to become tight. Incorporating hamstring stretches into your routine and regular movement, including walking, can help prevent this. When you incorporate hamstring stretches into your routine, you’ll move more easily during your workouts and be less prone to injury, and those benefits will most certainly carry over to your everyday life.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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