Standing Hamstring Stretches

The hamstrings, consisting of the biceps femoris, semimembranosus and semitendinosus muscles, are located on the back of your thighs. They primarily function to flex your legs at the knee joints, and they also assist the gluteus maximus muscle with hip extension. The hamstrings are susceptible to injury, especially during jumping or sprinting activities when they are lengthened forcefully. You can perform standing hamstring stretches daily to increase the muscles' flexibility and potentially decrease your risk for hamstring injuries.

Cross-Over Stretch

"Fitness" magazine recommends the cross-over stretch for runners who want to develop a more powerful stride. Stand upright and cross your left foot in front of your right, so the outside of your left foot is close to the outside of your right foot. Slowly bend forward at the waist, moving your hands toward your toes. Stop when you feel a gentle stretch through the right hamstring. Hold for 30 seconds. Breathe deeply and try to deepen the stretch with each exhale. Repeat the exercise for your left leg by crossing your right foot in front of your left. Perform two sets with each leg.

Standing Stability Ball Stretch

This exercise requires a stability ball, also called an exercise ball or fitness ball, to stretch your hamstrings. Stand facing the stability ball with your feet about two feet away. Lift your left foot and place your heel on top of the ball with your ankle flexed so your toes point upward. Flex your right knee slightly if you have trouble keeping your balance. Bend forward at your waist and reach your hands toward your left foot. Hold for eight deep breaths, trying to reach slightly farther with each exhale. Repeat the exercise with your right leg.

Standing One-Legged Hamstring Stretch

In his book "Relax Into Stretch," Pavel Tsatsouline recommends performing the standing one-legged hamstring stretch to increase hamstring flexibility. Stand upright with your feet wider than shoulder-width apart. Turn your right foot so your toes point sideways, away from your body. Clasp your hands behind your back, flex your left knee, and lift the toes of your right foot, coming onto your heel. Rotate your torso to the right and lean forward over your right leg until you feel a gentle stretch through the hamstring. Hold for several deep breaths and try to deepen the stretch slightly with each exhale. Repeat the exercise with your left leg.