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Hamstring Stretch
Lie flat on your back with your legs extended and arms by your sides. Bring one knee toward your chest, hold the back of your thigh, and gently straighten your leg upward until you feel a stretch in your hamstring. Keep your lower back pressed to the floor throughout the stretch.
- Target muscles
- Upper legs
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Yoga and Pilates, Home
- Logged as
- Seconds
- Popularity
- 85 of 100
Hamstring Stretch: how to do it
- Lie flat on your back on a comfortable surface, such as a yoga mat. Keep your legs extended and your arms resting by your sides.
- Bend one knee and bring it toward your chest, holding the back of your thigh with both hands.
- Slowly straighten the bent leg, extending it upward toward the ceiling. Keep your hands supporting the back of your thigh.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in the hamstring of the extended leg.
- Lower the leg back down to the starting position and repeat the stretch on the other leg.
- Perform the stretch for the desired number of repetitions or time duration on each leg.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is rounding the lower back or lifting the hips off the floor, which reduces the effectiveness of the stretch. Always keep your lower back pressed to the ground and move slowly to avoid pulling the muscle.
Alternatives
More Upper legs exercises
Questions about Hamstring Stretch
Which muscles does the hamstring stretch target?
The hamstring stretch primarily targets the muscles at the back of your upper legs, specifically the hamstrings. It also helps improve flexibility in the glutes and lower back by releasing tension in the posterior chain.
Do I need any equipment for the hamstring stretch?
No equipment is required for the hamstring stretch—your body weight is all you need. However, you can use a yoga strap, towel, or resistance band to assist with deeper stretching if you have limited flexibility.
Is the hamstring stretch suitable for beginners?
Yes, the hamstring stretch is beginner-friendly and can be easily adjusted to match your flexibility level. Beginners should avoid forcing the leg straight and instead aim for a gentle, controlled stretch to prevent strain.
How long should I hold the hamstring stretch?
Hold the hamstring stretch for 20–30 seconds per leg, repeating 2–3 times for best results. Consistency is key—regular stretching helps improve muscle flexibility and reduces the risk of injury.
What are common mistakes when performing the hamstring stretch?
A common mistake is rounding the lower back or lifting the hips off the floor, which reduces the effectiveness of the stretch. Always keep your lower back pressed to the ground and move slowly to avoid pulling the muscle.
Are there variations or modifications for the hamstring stretch?
Yes, you can modify the stretch by bending your knee slightly if you have tight hamstrings or lower back discomfort. Advanced variations include doing the stretch seated or standing to target the hamstrings from different angles.
What are the benefits of adding hamstring stretches to my routine?
Hamstring stretching improves flexibility, reduces muscle tightness, and supports proper posture, especially for those who sit for long periods. It can also enhance athletic performance by increasing the range of motion in the legs.