Hamstring Stretch
Description
The hamstring stretch is any of several positions used to lengthen the muscles on the back of the thigh. Tight hamstrings limit hip flexion, contribute to lower-back pain, and reduce performance in squats and deadlifts. The most common variations include the seated single-leg hamstring stretch, the standing hamstring stretch, and the lying (supine) hamstring stretch with a strap.
Muscle Group
Equipment Required
Hamstring Stretch Instructions
- Seated single-leg hamstring stretch: Sit on the floor with one leg extended in front of you and the other foot tucked against your inner thigh. Hinge at the hips (not the lower back) and reach toward the toes of the extended leg. Hold for 20 to 30 seconds, then switch sides.
- Standing hamstring stretch: Place one heel on a low step or curb with the leg straight and toes pointing up. Hinge at the hips and lean your chest toward the extended leg until you feel a stretch along the back of the thigh. Keep your back flat. Hold for 20 to 30 seconds per side.
- Lying hamstring stretch: Lie on your back and loop a strap or towel around the ball of one foot. Keep the other leg flat on the floor. Straighten the lifted leg toward the ceiling and gently pull it closer using the strap until you feel a stretch. Hold for 20 to 30 seconds, then switch.
- For all variations, the stretch should come from a hip hinge, not from rounding your spine. Breathe deeply and ease deeper into the stretch on each exhale.
- Stretch daily for noticeable flexibility gains within a few weeks. Hamstrings respond well to consistent, frequent stretching.
Hamstring Stretch Form & Visual
Hamstring Stretch Benefits
- Increases flexibility and range of motion at the hips
- Reduces lower-back tension caused by tight hamstrings pulling on the pelvis
- Improves squat depth, deadlift setup, and overall lifting mechanics
- Reduces injury risk in running, sprinting, and field sports
- Helps relieve sciatic-type discomfort when paired with glute and hip stretches
Hamstring Stretch Muscles Worked
- Semitendinosus
- Semimembranosus
- Biceps femoris (long and short heads)
- Gastrocnemius (when the foot is dorsiflexed)
Hamstring Stretch Variations & Alternatives
- Standing Hamstring Stretch
- Seated Hamstring Stretch
- Lying Hamstring Stretch (with strap)
- Wall Hamstring Stretch
- Dynamic Hamstring Stretch (Toy Soldier)
- Pigeon Stretch with Forward Fold
