By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

These hamstring stretches will help ease muscle tension and improve your range of motion. Whether you lift weights, run, hike, bike, or do a combination of activities, tight hamstrings can put a damper on your workouts. Also, sore, tight hamstrings can reduce your range of motion and make you more likely to get injured. Try these hamstring stretches to help you loosen up your hamstrings and enjoy better athletic performance. This list includes 5 dynamic stretches and 5 static stretches for hamstrings.

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Hamstrings 101: Anatomy and Function

Your hamstring muscles are the large muscles at the back of your upper thighs. These leg muscles help you do physical activity - everything from running and walking to climbing stairs and squatting. The hamstring muscles run along the back of the thigh from your knees to your hips.

Your hamstring muscles are comprised of three parts:

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Biceps femoris is the outermost hamstring muscle. The large muscle helps to flex your knee and extend the hip.
Semimembranosus is the inner part of the hamstring muscle that helps flex your knee, move your thigh at the hip, and rotate your hip and lower leg.
Semitendinosus is the middle hamstring muscle that helps bend your knee and rotate your shin.

Benefits of Stretching Your Hamstrings

Hamstring stretches offer many benefits for your athletic performance and daily life. According to researchers, hamstring stretches improve the range of motion in the knee and reduce muscle stiffness. This allows you to move more fluidly and comfortably.

Here are some of the reasons to stretch your hamstrings:

Reduced muscle tightness and soreness. Stretching your hamstrings can ease muscle tension and stiffness, helping you to feel more relaxed and comfortable.
Improved range of motion. Muscle tightness reduces your range of motion. Hamstring stretches help to restore and improve your range of motion, so you have better lower body mobility for sports and daily life. Better hamstring flexibility will allow you to move more efficiently, improving your posture and form for activities like running.
Reduced risk of injury. Tight hamstrings are more likely to get hamstring strains and tears, especially during activities that involve quick changes in direction or explosive movements (such as sprinting or playing sports like soccer). Stretching helps to keep your hamstrings flexible and supple, reducing your risk of injury.

Better athletic performance. Stretching improves your hamstring flexibility, which will help you perform better in sports ranging from running to weightlifting. Hamstring stretches can improve your running stride length and form, allow for deeper squats in weightlifting, and increase your kicking power in sports like soccer.

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Dynamic Hamstring Stretches

Dynamic hamstring stretches involve continuous movement and help your body warm up while also getting in a good stretch. Try some of these dynamic hamstring stretches before your next workout:

Related Post: Best Dynamic Stretches for Runners

1. Leg Swings

This standing hamstring stretch is versatile and easy to do before a run or workout. If needed, hold onto a tree or wall for extra balance support.

Stand with your feet hip-width apart and chest up, with good posture.
Swing your right leg forward and backward in a controlled motion, keeping your leg straight and engaging your core. You can place your right hand on your hip to help with balance and hold onto a wall or other support with your left hand if needed.
Do 10 to 15 swings on your right side.
Repeat with your left leg.

2. Dynamic Supine Hamstring Stretch

You can do this dynamic hamstring stretch while lying down with your back on the ground and looking up at the ceiling. Use a yoga mat for a comfortable stretch.

Begin by lying on your back with your knees bent and feet flat on the floor. Relax your upper body and ensure your lower back is pressed into the floor.
Reach behind your right knee and interlace your fingers for a secure grip. Alternatively, you can use a towel or yoga strap for a softer grip.
While maintaining the grip, gently pull your leg towards your chest until you feel a slight stretch in the back of your thigh.
Keeping your leg pulled towards your chest, slowly and gradually straighten your knee as far as you comfortably can. You should feel a deeper stretch in the back of your straightened leg.
Slowly lower your leg to the starting position. Avoid dropping your leg rapidly.
Perform 10 repetitions on your right leg, maintaining controlled movements and focusing on the stretch. Then, switch legs and repeat with your left leg.

3. High Knees

High knees are an excellent running warm-up and a dynamic stretch that targets your whole lower body, including your hamstrings. You can do high knees on a track or field or in place if you are inside and don’t have space to move forward.

Begin from a standing position.
Jog slowly forward, bringing your knees up toward your chest, at least to waist level. (For stationary high knees, run in place).
Alternate pumping your arms as if you are doing an exaggerated run. Tighten your core muscles.
Do the high knees drill for 30 seconds.
Repeat to do two sets.

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4. Butt Kicks

As with high knees, you can do butt kicks in place or by slowly jogging forward down a field or other flat surface.

Begin from a standing position.
Slowly jog forward, bringing one heel up at a time to kick yourself in the butt.
For stationary butt kicks, run in place, kicking your heels up towards your glutes with each step.
Keep your head and chest up and facing forward and your arms relaxed, swinging by your sides.
Do 30 seconds of butt kicks.
Repeat to do two sets.

5. Standing Forward-Fold Stretch

This stretch targets your hamstrings and your spine. It includes a slow sweeping motion with your arms and upper body.

Stand with your feet hip-width apart and your shoulders back and chest up.
Bring your right leg in front of you, allowing your knee to bend slightly. Flex your right foot so your toes are pointing toward the ceiling.
Lean forward with your torso, hinging at your hips, keeping your back straight and your core muscles engaged. Fold forward toward your right leg, reaching your hands out toward the ground.
Return to the starting position and then repeat with your left leg.
Switch legs and repeat.
Do 2 sets per side.

Static Hamstring Stretches

Static hamstring stretches are stretches that call for extended holds while in a still position. It’s essential to warm up before doing these hamstring stretches so you don’t risk tearing your hamstring muscles. Try these static stretches after your workouts:

6. Seated Hamstring Stretch

This is a simple hamstring stretch that’s good for most people. If you have sciatica or lower back pain, however, this exercise can strain your back, so skip this stretch.

Begin from a seated position with your legs extended out straight in front of you on the floor.
Reach forward, bringing your chest down toward the floor and extending your arms forward. Bend from your waist.
Lean into the stretch until you feel the stretch in the back of your thighs.
Hold for 20 to 30 seconds.
Return to the starting position.
Repeat to do 2 to 3 sets.

7. Hurdler Hamstring Stretch

This is a variation of the seated hamstring stretch. It was one of my favorite stretches in track growing up because it was easy, even for inflexible runners like me.

Sit on the ground with your right leg extended straight out in front of you.
Bend your left leg at the knee and place the bottom of your left foot on the inner thigh of your right leg.
Lean forward from your hips, reaching your hands toward your extended right leg.
Tighten your core muscles and keep your back straight. Avoid hunching your back or shoulders.
Feel the stretch in the back of your right leg.
Hold for 20 to 30 seconds.
Repeat on the other side.
Do 2 to 3 sets of hurdler stretches on each side.

8. Supine Hamstring Stretch

Supine means lying down. This is a relaxing hamstring stretch you can do from a lying position on a yoga or gym mat.

Lie on your back with both of your legs extended straight out on the floor and your body in a straight line.
Loop a yoga strap or towel around your right foot.
Gently pull the strap or towel towards you, straightening your right leg if you can. It’s ok to have a slight bend in your knee if needed.
Keep your left leg straight on the floor.
You’ll feel the stretch in the back of your right leg, along your hamstrings.
Hold the stretch for 20 to 30 seconds.
Repeat on the left side.
Do 2 to 3 sets on each side.

9. Standing Hamstring Stretch

This standing hamstring stretch is a simple one that is easy to do after a run or workout.

Stand with your feet hip-width apart.
Bend at the waist and slowly reach toward your toes, keeping your legs straight.
Reach as far as you can without straining. You do not have to touch your toes.
Hold for 20 to 30 seconds.
Repeat to do 2 to 3 sets.

10. Single Leg Standing Hamstring Stretch

This is a standing stretch you can do to focus on one leg at a time.

Begin from a standing position.
Extend one leg out in front of you.
Hinge at the hips and lean your body forward over your extended leg.
Bend your back leg and lean forward into the stretch.
Hold for 20 to 30 seconds.
Repeat on both legs to do 2 to 3 sets on each side.

Stretching Tips from a Trainer

Do dynamic stretches to warm up before workouts to help your muscles have a full range of motion when you exercise. Your hamstrings control movements in your lower body, including in your legs and pelvis. Keeping your hamstrings supple and stretched will help prevent injuries and improve your posture and running form.

When you stretch, remember to do dynamic stretches - with movement - before workouts and static stretches where you hold for extended periods only after workouts. Do not stretch to a point that becomes painful. If you have lasting or sharp pain in your hamstrings that does not go away with rest, see a doctor or physical therapist, as you may have an injury.

Do you need a training plan to help you with personalized stretches and workouts? Check out our Customized Running Plan for customized workouts and stretches based on your fitness level and goals. For more walking and running training plans, head to the Runstreet Training Center.

Follow Runstreet on Instagram for more training tips, and tag us to get cheered on in your workouts. Happy running to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Hamstring Stretches to Ease Tight Muscles