Why Daily Hamstring Stretches Matter & 17 Top Stretches to Try

Tight hamstrings can interfere with physical activities, whether you're trying to crush a workout, improve your athletic performance, or simply get through your day without pain. Hamstring stretches are a simple, effective way to relieve this tension and enhance flexibility. This article will help you build a daily hamstring stretch routine to reduce pain, teach you how to get flexible fast, and support an active, injury-free lifestyle.

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Why You Should Be Doing Hamstring Stretches Every Day

Tight hamstrings can strike anyone, whether you're an elite athlete or just going to the gym occasionally. If you can't touch your toes without bending your knees, that's a sure sign your hamstrings are tight, and you could benefit from some daily stretching. 

Even if you can touch your toes easily, you should still stretch your hamstrings daily. According to personal trainers, daily hamstring stretches are something everyone can benefit from. That means whether you sit all day or you live a pretty active life, you should be doing them. 

How Tight Hamstrings Happen

While you may think tight hamstrings result from overuse (which is true), sitting all day can also cause them to tighten up. 

Justin Kraft: CPT, a certified personal trainer and Aspire 2 More Fitness founder in Denver, Colorado says: “Sitting all day can lead to issues like poor blood flow and tight hamstrings because your knees stay bent, while the top of your hamstrings are stretched due to your hips being flexed,” says

Jyima Ofori-Atta: CPT, a certified personal trainer in Los Angeles, says, “When you’re sitting all day, your hamstrings are constantly flexed, making them tight and weak. Spending most of the time sitting without stretching your hamstrings can lead to pain extending beyond your body's lower half.” 

Kraft says: “Most people don’t realize that the issues caused by this can go far beyond just your legs and into your shoulders, back, and neck. Your body is a kinetic chain, and sitting can make many muscle groupings overactive or underactive, contributing to a range of motion and muscle inhibitions”.

Certain types of workouts can also lead to hamstring tightness. Ofori-Atta says runners are especially prone because of the continuous, repetitive demand running places on the hamstrings. 

Marshall Weber: Certified personal trainer and Jack City Fitness founder, says that “people who do HIIT workouts or lift weights can also experience hamstring tightness. HIIT workouts are great, but the amount of tension that it puts on the legs makes it crucial to stretch regularly,”

When you take the time to stretch your hamstrings, all three experts say that you’ll be protecting your body from injury and will also take your fitness game to a new level. “If you watch a lot of sports like I do, you notice it being one of the most common injuries you see. As an athlete, it could cost you weeks or even months to recover from this. In my own training and with my clients, I have been able to substantially improve performance along with preventing injuries by focusing heavily on hamstrings,” Kraft says, adding that he’s trained runners who have drastically improved their times by prioritizing hamstring stretches.

The Benefits of Stretching Your Hamstrings

Hamstring stretches can keep the hamstrings loose and flexible. According to a 2019 research review, flexible hamstrings have many benefits, such as: 

Preventing Lower Back Pain

Tight hamstrings reduce the mobility of the pelvis, which can put pressure on the lower back. Strengthening and stretching the hamstrings can prevent them from becoming too tight and provide extra support for the back and pelvis. 

Reducing Injuries

Keeping the hamstrings loose can lower the chance of straining or tearing the muscle fibers during strenuous physical activities like running. 

Increasing Flexibility

Hamstring stretches can increase flexibility and improve hip range of motion. These benefits can help people perform daily tasks, such as walking upstairs and bending over, with ease. 

Improving Posture

When the hamstrings are too tight, the muscles rotate the pelvis backward. This can flatten the natural arch in the back, which can cause poor seated and standing posture. Keeping the hamstrings loose can help people sit straighter and stand taller. 

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17 Effective Hamstring Stretches to Do At Home

1. Active Assisted Hamstring Stretch

Active assisted hamstring stretch is a great way to loosen the hamstrings. Here's how to do this beginner-friendly stretch. 
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• Lie flat on your back. 
• Lift one leg and bend the knee to 90 degrees. 
• Hold the leg in the air and bend at the knee. Place your hands on your hamstring, gently pulling your leg toward your body. 
• Avoid rounding your lower back to ensure your hamstrings do all the work. 
• Hold for 30 seconds. Switch legs and repeat. 

2. Seated One Leg Hamstring Stretch

The seated one-leg hamstring stretch is simple and can be done anytime, like watching TV or before bed. 
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• Sit on the floor and straighten up, extending one leg before you. 
• Reach toward your toes, grabbing as far down your leg as possible. 
• Avoid rounding your shoulders as you stretch. 
• Hold for 30 seconds to 1 minute. Then, switch legs and repeat. 

3. Standing Hamstring Stretch (Forward Fold)

The standing hamstring stretch also called a forward fold, is one of the most accessible stretches. 
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• Start standing up with your feet together. 
• Exhale and bend at the hips. 
• Let your head hang down and reach toward the floor as far as you can. 
• Hold for 30 seconds and then slowly stand back up. 

4. Seated Forward Bend

The seated forward bend stretch targets the entire back and can be modified with a band for stability.
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• Sit on the floor with your legs straight out before you. Sit up as tall as you can. 
• As you exhale, reach toward your toes. If using a band, place the band around your feet and grab each side with your hands. 
• Hold for 30 seconds and 1 minute before gently coming out of the stretch. 

5. Kneeling Hamstring Stretch

The kneeling hamstring stretch is another great “anytime” stretch; you can do it when you’re watching TV, after a workout or before bed. 
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• Start kneeling with both knees on the floor. 
• Extend one leg out straight in front of you. 
• Place your hands on the thigh of the extended leg. Tilt the torso forward while keeping your back straight. Hold for 30 seconds. Then, switch legs and repeat. 

6. Straight Leg Monster Walk Dynamic Stretch

About to go on a run or work out? Here’s a dynamic hamstring stretch. 
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• Wrap a resistance band around your ankles and stand with your feet shoulder-width apart. 
• Squat down and place your hands on your hips. 
• Walk side to side for between 30 seconds and 1 minute. 

7. Dynamic Hip Hinge

This dynamic hamstring stretch is great for tight hips and hamstrings. 
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• Start on your knees. Bring one leg straight to the side, keeping the foot on the floor. Your back should be straight. 
• Hinge at the hip, keeping the chest up. Hold for five seconds. Then, come back to the starting position. 
• Repeat for between 30 seconds and 1 minute. Then, switch legs. 

8. Standing Toe Touch

The standing toe touch stretches the hamstrings and calves. 
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• While standing, bend forward at the hips and try to touch your toes with your fingers. 
• Hold this position for 30 seconds. 
• Repeat three times. 

9. Lying Hamstring Stretch

This exercise is good for beginners who have trouble touching their toes or stiffness in the hamstrings. 
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• Lie on your back. 
• Place a strap or belt around the bottom of your foot. 
• You can use the strap to pull your leg toward your head if you can't reach your toes. You can also grab the leg part above your foot instead of your toes. 
• Bend the opposite leg to help stabilize and align your trunk as you stretch. 
• Hold for 30 seconds. 
• Slowly lower your leg. 
• Repeat with the other leg. Do this exercise two to three times with each leg. 

10. Lying Hamstring Stretch With Band

This intermediate stretch includes an exercise band, but you can do it without one. 
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• Lie on your back. 
• Loop a band over the ball of your foot. 
• Tighten your stomach muscles and lift your leg, keeping it straight or slightly bent. 
• Pull gently on the band to help stretch the hamstrings. 
• Hold for 10 to 30 seconds. 
• Release the band and slowly lower your leg. 
• Repeat with the other leg. Do this exercise two to three times with each leg. 

11. Seated Single-Leg Hamstring Stretch

This exercise may be easier if you feel off-balance during standing stretches. 
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• Sit on the floor with your back straight. 
• Extend one leg and place the sole of your opposite foot against the mid-thigh of the extended leg. 
• Reach towards your foot. Try to keep your leg and back straight. 
• Hold for 20 to 30 seconds. 
• Switch legs and repeat. 
• Do this stretch three to four times on each leg. 

12. Wall Hamstring Stretch

You can stretch this in a doorway or on the edge of furniture such as a sofa. 
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• Lie on your back with one leg straight. 
• Place the opposite leg against the wall, keeping it slightly bent. 
• Hold for 30 seconds. 
• Switch legs and repeat. 
• Do this exercise three times on each leg. 

13. Standing Hamstring Stretch With Chair

This easy stretch is great if you are active. 
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• Place the heel or ankle of one leg on something about waist-high or a little lower. 
• Bend at your hips to bring the front of your trunk towards your thigh. 
• Hold for 30 seconds. 
• Switch legs and repeat. 
• Do this exercise two to three times with each leg. 

14. Downward Dog

Downward dog is a yoga pose that stretches the hamstrings and calves while also strengthening the arms and wrists. 
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• Start on the floor on your hands and knees. 
• Then lift your knees up and send your tailbone toward the ceiling. 
• Straighten your legs slowly. Tight hamstrings may make this pose difficult, so you can keep your knees bent slightly. Just make sure to keep a straight spine. 
• Take a few deep breaths or hold for however long your instructor directs you to. 

15. Extended Triangle Pose

Extended triangle pose is another yoga pose that stretches the hamstrings. 
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• Start in a standing position. Then, move your legs about three to four feet apart. 
• Reach your arms out parallel to the ground with your palms facing down. 
• Turn your right foot in toward the left and your left foot out 90 degrees. Keep your heels in line with one another. 
• Slowly bend your torso over your left leg and reach your left hand to the floor or a yoga block for support. Stretch your right arm toward the ceiling. 
• Hold for 30 to 60 seconds, or however long your instructor directs you to. 
• Repeat on the other side. 

16. Foam Roll Hamstrings

Foam rollers can help stretch out and loosen your muscles. Most gyms have foam rollers you can use. If you don’t belong to a gym or don’t have foam rollers, consider buying your own if you regularly get tight hamstrings.

To roll out your hamstrings:
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• Sit on the floor with a foam roller under your right thigh. Your left leg may stay on the ground for support. 
• With your arms behind you, roll your hamstring, the entire back of your thigh, from the bottom of your buttocks to your knee. 
• Focus on your abdominal muscles during this exercise. Keep your core engaged and your back straight. 
• Continue slowly rolling for 30 seconds to 2 minutes total. 
• Repeat with the other leg. Try to roll out your hamstrings three times each week. 

17. Towel Hamstring Stretch

Most folks have towels to perform towel stretches, although you can use a strap or belt instead. 
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• Lie on the floor on your back. 
• Loop a long bath towel around your toes and hold the ends in both hands. 
• Slowly pull on the towel to lift your straight leg. Be sure to keep your knee straight. The leg without the towel should remain flat on the ground. 
• Bring your leg up until you feel a stretch behind your thigh. You may also feel a stretch in your calf. This is normal. 
• Hold for 15 to 30 seconds, and then relax. 
• Repeat three to five times on each leg.

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When to Do Hamstring Stretches

Hamstrings can be fickle muscles. They absorb loads of energy during activity and can easily become tight, especially if you’ve been sitting for too long or don’t regularly strengthen them. While it might be tempting to stretch your hamstrings whenever it’s convenient, there’s a science to when it’s best to put your muscles to the test.

Before a workout, focus on dynamic stretches that help increase blood flow, warm up the hamstring muscles, and prepare them for activity. Peloton instructor Hannah Corbin says she also likes to foam roll the hamstrings before a workout. “Foam rolling helps release any tightness or adhesions in the muscles before you get started,” she explains. “Then, I transition to dynamic stretches for the hamstrings before my workout.” Static stretches are best saved for the end of a routine when your muscles are warm. This type of stretching can help improve hamstring flexibility and range of motion, reducing muscle soreness. “I always encourage people to be very gentle with their post-workout stretches because we’ve asked the muscles to perform for us, and they need a little patience,” Hannah says. 

Stretching During the Day

If you have a desk job or spend long hours sitting, take breaks to stretch your hamstrings. Prolonged sitting can contribute to tightness, so stretching throughout the day can be beneficial. “It’s also good to perform hamstring stretches if you’re transitioning to a different activity or sport,” says Jeffcoat. “This will help your muscles prepare for the new demands.” Another good time to do hamstring stretches is during a regular yoga or flexibility routine. You may also find gentle stretching before bedtime helps relax your muscles and promotes better sleep.

Static vs. Dynamic Hamstring Stretches

Pfeifer says knowing the difference between static and dynamic stretching and when to incorporate each stretch is key to keeping the hamstrings flexible and maintaining top physical performance and health. “A static stretch is when you hold a single position for some time (about 30-60 seconds), and a dynamic stretch is when you incorporate active movement to stretch a muscle and do not utilize prolonged holding of a position,” he says. 

Dynamic Stretch

A dynamic stretch increases blood flow, prepares muscles for activity, and improves flexibility. Examples of static hamstring stretches include the seated hamstring stretch, standing hamstring stretch, and lying hamstring stretch. Popular dynamic hamstring stretches include:
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• Leg swings
• Walking lunges
• High knees
• Toe touches  

Static Stretch 

Prolonged static stretching can cause micro-tearing of the muscle, which Pfeifer says can dampen physical performance. It’s advised to perform static stretching following some exercise. Dynamic stretching, she says, is the go-to way to improve the flexibility of the muscle before exercise without creating detrimental effects on your performance. An easy way to remember when to perform each stretch is to be dynamic before your workout and stay static after you’re done. 

Tips for Stretching

Warm-Up First

Always start with a light warm-up before stretching. This could include a few minutes of brisk walking, jogging in place, or any activity that increases your heart rate and warms up your muscles. You can also use dynamic stretching during the warm-up.

Focus On Proper Technique

Pay attention to your form during stretches, including maintaining good posture and alignment to target the intended muscle group. Avoid bouncing or jerky movements, as these can lead to injury.  

Hold Each Stretch

Hold each stretch for at least 30-60 seconds. As your flexibility improves, you can gradually increase the hold time. 

Match The Activity

Jeffcoat says stretches should be in multiple planes, and the stretching speed should match your activity. For example, if you’re kicking a football, you should do quick, ballistic stretches, but if you’re prepping for yoga, do slower deeper stretches. 

Slow And Steady

If you're working on increasing flexibility, progress gradually, and don't force your body into uncomfortable positions. Overstretching can lead to injuries. 

Stretch Both Sides

Whether stretching one leg at a time or both arms, stretch both sides equally. This helps maintain balance in your muscle development. Don’t forget to stretch the surrounding muscles. “Although the hamstrings are important to stretch, you also have to release the glutes, the calves, and the feet,” says Hannah. 

Stay Consistent

Regular stretching is more effective than occasional intense sessions. Incorporate stretching into your daily or weekly routine for long-term flexibility benefits. 

Try Adding Props

Yoga blocks, straps, or other props can assist in achieving good alignment and making stretches more accessible, especially for beginners. Hannah is a fan of using blocks to assist your stretching routine. “They’ll allow you to back off of the stretch, keeping your nervous system calm and allow you to actually do the stretch while your body’s not in a state of panic,” she says. “Props make stretching more achievable. People assume they can’t do the stretch with a stretching block, that fear is taken out of the equation.” 

Listen To Your Body

Slight discomfort is normal with stretching, especially if you’re new to it, but sharp pain or severe discomfort is not. If you have any existing injuries or are experiencing pain while stretching, consult with your physician or a physical therapist. They can help you design a safe and effective program. 

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The mobility routines are designed to improve flexibility and range of motion, helping the body move better and alleviate discomfort. If you’re feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better.  

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