The hamstring muscles, located in the backs of the thighs, aid in running, jumping, squatting and all major lower body activities. Tight hamstrings increase susceptibility to knee and hip injuries and limit athletic capability and performance. According to the Academy of Orthopaedic Surgeons, tight hamstrings increase the risk of hamstring strains. Inflexible hamstrings jeopardize posture and back health; they rotate the hips and pelvis backward, flattening the back at the same time. Dynamic hamstring exercises elongate the hamstrings and increase flexibility.
Leg Swings
Dynamic exercises use movement and momentum to stretch a muscle. During dynamic hamstring exercises, range of motion, speed and control are all used to increase hamstring flexibility. Leg swings, a dynamic exercise, take the hamstrings through a full range of motion while loosening up the muscles. To do a leg swing, stand next to a wall, your right side close to it. Place your feet shoulder-width apart. Next, place your right hand on the wall, lift your right foot off the ground, straighten it and shift your weight to your left leg. Alternate swinging your right leg forward and backward. It is important to stick to your range-of-motion capability and to prevent injury. As your hamstring flexibility increases, you will be able to swing higher.
Walking Lunges
Walking lunges are a dynamic exercise that lengthen tight hamstrings. Lunges increase flexibility while strengthening leg muscles at the same time. To do a walking lunge, stand with your feet hip-width apart. Stand up straight, bend your knees slightly and hang your arms by your sides. Step your left foot 3 feet in front of your body, stacking your knee directly over your ankle. Lift onto the toes of your right foot. Slowly, drop your right knee toward the ground, stopping right before it makes contact with the floor. Push up through your right foot's heel, bring it next to your left foot and return to standing. Step forward 3 feet with your right foot and do a lunge on that side. Continue walking and alternating lunges until you complete 10 on each side.
Butt Kicks
Butt kicks warm up the hamstrings, stretch them out and improve flexibility while providing cardiovascular benefits. The drill elevates the heart rate and burns calories while decreasing hamstring tightness. To do the butt kick, stand with your feet hip-width apart and bend your knees slightly. Tighten your abdominal muscles and straighten your back. Maintaining this posture throughout the exercise prevents back pain or injury while doing the butt kicks. Shift your weight onto the balls of your feet. Run in place for 10 seconds, then alternate kicking your legs backward, toward your butt, for 50 seconds. Try to touch your butt with your heels. During this exercise, only the legs move; the rest of the body remains still.
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