6 Easy Hamstring Stretches to Do at Home

Loosen tight hamstring muscles with these simple moves

By Brett SearsPT
Updated on June 072024
Medically reviewed
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 by Michael LauPTDPTCSCS

Tight hamstrings are a common problem that can be caused by tight hip flexors or glutesoveruse during intense activities like soccerand even sitting too much. If you have tight hamstringsyou may feel stiffnessachingor burning in the back of the thigh. Try these hamstring stretching exercises to help improve overall hamstring flexibility and relieve or prevent tight hamstrings.

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Watch Now: 6 Easy Ways to Stretch Tight Hamstrings

Safety and Precautions

Learning how to stretch the hamstrings with a general hamstring flexibility program can improve the way your hamstrings move. Before starting thisor any other exercise programcheck in with a healthcare professional or consult a physical therapist to ensure that the exercise is safe and effective for you. Additionallyif you feel any pain or abnormal sensations in your hipthighor lower legwhen stretchingstop and contact a healthcare provider.

Static vs. Dynamic Stretches

The timing of your flexibility routine determines whether you should perform static or dynamic stretches:

  • Static stretchesin which you hold a position for several secondsare best performed after a workoutwhen the muscles are warm.
  • Dynamic stretches involve controlled movements to help warm the body and prepare muscles for more vigorous movement. These are best performed before a workout.

The instructions below are for static hamstring stretches. To make them dynamictake 60 to 90 seconds to repeatedly move in and out of each posture with steadycontrolled movement.

1

Simple Hamstring Stretch

simple hamstring stretch

Verywell / Ben Goldstein

Start with this simple hamstring stretch. If you have low back pain or sciaticathis exercise may place a strain on your backso proceed with caution.

  1. Sit on the floor with both legs out straight.
  2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
  3. Hold this position for 15 to 30 seconds.
  4. Relax back into the starting position.
  5. Repeat three times.

Stretch until you feel a gentle pull in the back of your thighs. If you feel any excessive painyou should stop the exercise.

2

Hurdler Hamstring Stretch

Hurdler Hamstring Stretch

Verywell / Ben Goldstein

The hurdler hamstring stretch is a simple exercise that can be done right on the floor.

  1. Sit on the floor with one leg out straight.
  2. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
  3. Extend your arms and reach forward over the straight leg by bending at the waist as far as possible.
  4. Hold this position for 10 seconds.
  5. Relax.
  6. Repeat with the other leg.
3

Standing Hamstring Stretch (Both Legs)

Standing Hamstring Stretch (Both Legs at Once)

Verywell / Ben Goldstein

The next hamstring stretch is done in the standing position and stretches both legs at once.

  1. Stand and cross your right foot in front of your left.
  2. Slowly lower your forehead to your right knee by bending at the waist.
  3. Keep both knees straight.
  4. Hold this position for 15 to 30 seconds.
  5. Relax.
  6. Repeat on the other side by crossing your left foot in front of your right.
4

Standing Hamstring Stretch (One Leg)

Standing Hamstring Stretch (One Leg at a Time)

Verywell / Ben Goldstein

The one-legged standing hamstring stretch is one of the easiest stretches. Do it anywhere—homeofficeor outdoors.

  1. Stand up straight with one heel resting on a small stack of booksa yoga blockor a stool. If you are outsideyou can use the curbbut be sure to watch for cars.
  2. Keep your knee straight.
  3. Reach both arms up so your arms are about even with your ears. Reaching your arms upas opposed to reaching down toward your footwill keep your back straight.
  4. Bend forward slightly from your hips. Feel the stretch in your hamstring behind your thigh.
  5. Hold the stretch for 15 to 30 secondsand repeat three times.
  6. Repeat with the other leg.
5

Towel Hamstring Stretch

The Towel Hamstring Stretch

Verywell / Ben Goldstein

Most folks have towels to perform towel stretchesalthough you can use a strap or belt instead.

  1. Lie on the floor on your back.
  2. Loop a long bath towel around your toes and hold the ends of the towel in both hands.
  3. Slowly pull on the towel to lift your straight leg up. Be sure to keep your knee straight. The leg without the towel should remain flat on the ground.
  4. Bring your leg up until a stretch is felt behind your thigh. You may also feel a stretch in your calf. This is normal.
  5. Hold for 15 to 30 secondsand then relax.
  6. Repeat three to five times on each leg.

Remember that the towel hamstring stretch should feel good as you are doing the exercise; if it causes painstop immediately and try something else.

6

Standing Forward Bend

Standing forward bend

Verywell / Ben Goldstein

The standing forward bend is an easy hamstring stretch that allows gravity to help deepen the stretch. If your low back is soreproceed with caution or choose a different stretch.

  1. Stand up straight with your arms overhead.
  2. Fold forward from the hipsreaching your hands toward the floor. Your hips should be stacked over your ankles. Touching your toes is not the goal of this stretch. Only go as far as you can without overly bending your knees (they can be ever-so-slightly bentbut don't bend them to try to go lowerbecause your hamstrings will not get the stretch).
  3. Notice your quadricepsthe muscles at the front of your thighs. Engage your quads to deepen the stretch of the hamstring.
  4. Hold for 15 to 30 seconds.
  5. Bring your upper body back to a standing position.

Benefits of Hamstring Stretches

While the effectiveness of stretching is sometimes debatedstretching your hamstrings may have the following benefits:

  • Improves flexibility: Stretching can help improve flexibility in the muscles targeted. The hamstring muscle group is located at the back of the thigh and is responsible for bending or flexing the kneeas well as helping the gluteal (butt) muscles extend the leg during activities like activities like running and walkingso tightness is common.
  • Supports athletic performance and recovery: Stretching also may improve overall mobilitywhich can help with athletic performance and activities of daily livingas well as decrease delayed-onset muscle soreness (DOMS) when performed after intense activity. Using a foam roller is another good way to temporarily relieve tight muscles and improve flexibility along with hamstring stretches.
  • Eases or prevents lower back pain: Chronically contracted hamstrings pull on the pelvis and flatten the normal arch of your lower back. When this happensthe muscles become overstretched and weakened resulting in lower back pain. Butresearch has demonstrated that properly stretching your hamstrings helps to ease and prevent back pain.

If you have tried stretching your hamstrings and are still struggling with tightness or paincontact a healthcare provider. They can evaluate your symptoms and offer a treatment plan. They also may refer you to a physical therapist who can show you ways to improve your hamstring flexibility.

Read more:
3 Sources
Verywell Fit uses only high-quality sourcesincluding peer-reviewed studiesto support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accuratereliableand trustworthy.

  1. Albeshri ZSYoussef EF. The immediate effect of kinesio tape on hamstring muscle length and strength in female university students: A pre–post experimental study. Saudi J Med Med Sci. 2023;11(1):73-80. doi:10.4103%2Fsjmms.sjmms_585_22

  2. Behm DGBlazevich AJKay ADMchugh M. Acute effects of muscle stretching on physical performancerange of motionand injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11. doi:10.1139/apnm-2015-0235.

  3. Reis FJJMacedo AR. Influence of hamstring tightness in pelviclumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending. Asian Spine J. 2015;9(4):535-540. doi:10.4184/asj.2015.9.4.535

Additional Reading
Brett SearsPT

By Brett SearsPT
Brett SearsPTMDTis a writer for Verywell Fit and a physical therapist with over 15 years of experience in orthopedic and hospital-based therapy.

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