6 Best Stretches for Hamstrings from a Trainer
Photo by Marques Jackson Photography.
By Marnie Kunz,
NASM-certified trainer, USATF- and RRCA-certified running coach
The best stretches for hamstrings can help ease muscle soreness and tightness. Whether you’re a runner, a weightlifter, or sit at a desk all day, sore hamstrings can literally be a pain during workouts or daily life. If you have tightness in the back of your upper legs, these hamstring stretches can offer relief. The best stretches for hamstrings can also help prevent tightness and help you stay mobile. Note that if you have sharp or lasting pain that does not get better with rest, see your doctor or physical therapist to get checked for an injury.
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What Causes Sore Hamstrings?
Sore hamstring muscles can be caused by a variety of things. Long periods of sitting lead to tight hamstrings and hips. Overtraining - increasing your workout length or intensity too quickly and not taking enough rest time - can also trigger tight hamstrings. A tough race or hard strength training workout can also cause sore hamstrings, limiting your mobility and flexibility.
In some cases, sore hamstrings can be a sign of injury. You may have a pulled hamstring if you have intense pain or pain that does not get better with rest. A strained hamstring usually takes several weeks to heal, so getting a diagnosis is essential. See healthcare professionals like your doctor or physical therapist if you suspect you have an injury. Physical therapy, massage, and other PT techniques can help your body heal.
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Best Stretches for Hamstrings
These stretches for hamstrings can be divided into two categories - dynamic hamstring stretches, and static hamstring stretches. Dynamic stretches involve movement and increase your range of motion. Instead of holding a still stretch, you move through dynamic stretches. If you’re stretching before a workout, do dynamic stretches as they help you warm up.
For post-workout stretches, static stretching can be helpful. Static stretches are best after a workout, as your body must be warmed up first. These static stretches for hamstrings involve holding the stretch for 20 to 30 seconds.
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Dynamic Hamstring Stretches
Try these dynamic stretches before workouts or when you need a break from sitting for long periods.
Leg Swings
How To Do It:
Stand next to a wall or tree by your side for support.
Place one hand on the wall and keep your head and chest up and core muscles engaged.
Swing your right leg from front to back, keeping your body facing forward.
Do 10 front-to-back swings on your right leg and repeat on the left leg.
Do two sets of 10 on each leg.
High Knees
How To Do It:
Stand with your feet hip-width apart, your head looking forward, and your chest up with your core muscles tight.
Run in place, bringing your right and then left knee up high toward your chest.
Allow your arms to swing by your sides for balance, and keep your head and neck in a neutral position.
Do two sets of 30 seconds for the high knees dynamic stretch.
Butt Kicks
How To Do It:
Begin from a standing position with your feet hip-width apart.
Keep your chest up and shoulders back with your core engaged.
Bend one knee and bring your heel up toward your glutes.
Repeat with your other leg, kicking your foot toward your butt.
Do two sets of butt kicks for 30 seconds.
Static Hamstring Stretches
Static stretches target your hamstrings with extended holding periods. It’s crucial to do static stretches after you’re warmed up, ideally at the end of your workout.
Seated Toe Reach
How To Do It:
Sit with your legs extended in front of you on the ground and your knees straight but not locked.
Keeping your chest up and head and neck neutral. Lean forwards from your hips to bring your body toward your legs into a stretched position. You do not have to reach your toes.
You will feel a stretch in your hamstrings and down the back of your legs.
Hold for 20 to 30 seconds. Repeat to do two sets.
Lying Hamstring Stretch
How To Do It:
Lie on your back with your legs extended straight on the ground.
Bend one leg at the knee, keeping your foot planted on the floor.
Raise the other leg from the hip, bending slightly at the knee as needed.
Hold the back of your raised leg and gently lift it until you feel a stretch in your hamstring.
Hold the stretch for 20 to 30 seconds.
Repeat to stretch your other leg.
Do two sets on each leg.
Standing Hamstring Stretch
How To Do It:
Start from a standing position and face a bench, chair, or other raised platform.
Lift one leg from the hip and extend it straight out in front of you, resting on the platform.
Bend forward from the hips, reaching towards your extended toes.
Keep your head and neck in a neutral position as you lean forward from the hips.
You’ll feel a stretch down the back of your raised leg.
Hold for 20 to 30 seconds.
Repeat on the other side.
Do two sets on each leg.
FAQs
How do you loosen tight hamstrings?
Stretching and light activities such as walking can help loosen tight hamstrings. Dynamic stretches for hamstrings are best before a workout, and static stretches are ideal for after workouts.
What is the main cause of tight hamstrings?
Tight hamstrings can be caused by many things, including long periods of sitting, overexertion during workouts, and using your hamstrings more than usual.
How to relieve hamstring pain?
If you have hamstring tightness, icing your hamstring or placing a heating pad on your hamstring can help relieve soreness. Stretches can also help reduce your muscle tension. If your soreness is caused by overexertion, resting is also essential to help your body recover. If you have sharp or lasting pain, see your doctor, as you may have an injury.
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Marnie Kunz is a NASM-certified trainer and USATF- RRCA-certified running coach based in New York City. Marnie has been running since she joined cross country and track in school. She enjoys helping others get and stay active to have a better quality of life. She likes weightlifting, running, and exploring with her bossy rescue dog, Kiyoshi the Akita.
