Hamstring Stretch Exercises

The hamstring is the muscle that is located along the back of your upper leg. Maintaining the flexibility of the hamstring is important for exercise performance, balance and lower back health while stiff hamstrings may lead to exercise injury and pain due to pulled muscles. Regularly performing stretch exercises for this muscle group will improve your hamstring flexibility.

Stretch Exercise Overview

Stretch the hamstring muscle after it has been warmed through activity either after a 5- to 10-minute exercise warm-up or at the end of your workout session. Take a deep breath and exhale as you ease into each stretch and hold without bouncing. You should stretch to the point of slight discomfort, but not pain. Hold the stretch for 15 to 30 seconds, then release. Take another deep breath and then exhale and ease into the stretch one more time holding for an additional 15 to 30 seconds. The stretches should be performed three to five times in one session.

Standing Hamstring Stretch

Stand with your right foot in front of your left. Slowly bend the left knee as you move into squat or seated position. Raise your right toe off the ground, pressing through the heel of the foot. Place your hands on the thigh of your left, stationary leg as you squat. You can also place them on your right leg if this provides balance, but avoid pressing on the thigh and creating pressure on the knee. Lean the upper body forward from the hips to feel a stretch in the hamstring. You can also perform this exercise with your right toe resting on the wall and balancing yourself with your hands on the wall, or by elevating the right foot on a stationary object such as the seat of a chair. Repeat on the left side.

Lying Hamstring Stretch

Lie on your back on the floor. Bring your knees into your chest and grasp the upper right leg at hamstring with both hands. Extend the left leg straight along the floor or keep it bent with your left foot flat on the floor to make the stretch easier. Extend the right leg into the air as straight as possible. Gently pull the leg toward the upper body with your hands placed either on the hamstring or the mid-calve. You can also perform this stretch using an exercise tube or band by wrapping the band around the sole of your elevated foot. Hold the ends of the band and gently pull the leg toward the upper body. Repeat the stretch on the left side.

Seated Hamstring Stretch

Sit on the floor with the back straight, shoulders lifted and your legs extended out in front of you. Bend your right knee and pull the right foot into your body. The bottom of your right foot should rest against the inside of your left thigh. Keep the back straight as you lean forward toward your extended left foot, pressing your chest toward your left thigh. Keep your left foot flexed as you stretch. Stretch to the appropriate level for you. This may be with your hands resting near your knee, your hands grasping your ankle or as far as your hands holding your foot. Switch legs and repeat on the other side.