7 Of The Best Hamstring Stretches For Tight Leg Muscles

Have trouble contacting your toes? Do you feel like you can’t stride out properly while running? Do you have nagging stiffness in the back of your legs when you sit, stand, or climb stairs?

We have all been there. Tight hamstrings are a nuisance that no one enjoys dealing with. Whether you’re a yogi, powerlifter, runner, or CrossFitter, tight hamstrings can have an impact on both your gym performance and your daily life.

However, hamstring tightness is not unusual, and there are actions you can take to lessen pain and avoid it. While these are not quick remedies, incorporating tiny changes into your everyday routine can have a long-term positive impact on your hamstrings.

In this article, you will find:

• What Hamstring Muscles Are
• The causes of tight hamstrings
• The Advantages of Regularly Stretching Tight Hamstrings
• Best Hamstring Stretches for Tight Legs.
• How to foam roll for tight hamstrings.

What Are The Hamstring Muscles?

First things first, let’s define hamstrings.

But they’re only one muscle, correct? This is where you’re wrong. The hamstrings are actually composed of three distinct muscles:

• Semitendinosus
• Semimembranosus
• Biceps Femoris

These muscles, which are located on the back of the thigh, work together to allow us to bend and extend our knees. So, when we say ‘hamstrings,’ we’re referring to these three muscles as a whole.

What Causes Tight Hamstrings?

There are some common causes:

1. Muscle Imbalances
2. Sedentary Lifestyle and Poor Posture
3. Lack of Stretching
4. Exercise

1. Muscle Imbalances

Have you ever felt that one leg was pulling more weight than the other? That could be an indication of muscular imbalances, particularly in the quadriceps and hip flexors. Using unilateral leg Exercise during resistance training guarantees that each side carries the same load, preventing tight hamstrings.

2. Sedentary lifestyle and poor posture

Sitting for long periods of time shortens the hamstrings, which affects your entire posture. To avoid hamstring stiffness, maintain proper posture and incorporate activity throughout the day, whether at work or in the gym.

3. Lack of Stretching

What if we proactively stretched before we encountered any problems? When it comes to your hamstrings, prehab is essential before rehab; including stretching in your normal routine each morning will promote hamstring flexibility, preventing further problems.

4. Exercise

Hamstring muscle injuries are the most common type of sports injury. As a result, warming up and cooling down before and after exercise is vital for increasing blood flow to the muscles. Failure to do so is a formula for rapid damage and can leave muscles in tension for longer than required, resulting in tight, stiff hamstrings—which no one wants!

The Benefits of Stretching Your Hamstrings

Stretching your hamstrings on a regular basis can improve athletic performance.

The hamstrings are essential for athletic performance, helping to maintain proper knee flexion and hip extension. Walking, running, and jumping all require these muscles to function correctly. Stretching your hamstrings can provide the following specific benefits:

Increased hamstring flexibility.

Stretching more frequently causes your muscles to adapt more, allowing you to progress and become more flexible over time. Muscles contain an element of elasticity that, when stretched over time, causes the muscle to lengthen, resulting in a wider range of motion and enhanced hamstring flexibility.

Increased Power

Stretching your hamstrings will increase their range of motion, allowing you to bend, twist, and reach more freely. Runners benefit notably from improved hamstring length because it allows for a more extended and effective leg swing, which enhances running speed, power, and efficiency.

Reduced injury risk and improved recovery.

Increased flexibility and range of motion lower the chance of injury. Stretching, especially after a workout, helps to speed up recovery by improving blood flow and lowering discomfort (also known as DOMS), allowing you to deadlift on Monday and run a 5K with fresh legs on Wednesday.

When to do hamstring stretches

Including hamstring stretches in your everyday routine provides amazing advantages that extend beyond your workout.

• Pre-workout: Dynamic hamstring stretches increase blood flow to the thigh muscles and prepare the fibers for exercise, lowering the risk of injury.
• Post-workout: Prioritizing recovery with static stretching will reduce muscle discomfort and boost recovery time.
• In the Morning: After a night in bed, we may wake up exhausted and sore. Stretching your hamstrings first thing in the morning is an excellent approach to increase your mobility throughout the day.
• Before Bed: Studies have indicated that completing static stretches before bed improves sleep quality. Stretching before bed can also help you relax by relieving muscle tension.

Static vs. Dynamic Stretching: Which Is Best?

The best stretches for you will be determined by your specific needs.

Warm Up: Dynamic hamstring stretches (active stretches) are ideal for warm-up sessions because they raise the heart rate, making them an excellent method to prepare for exercise. To limit the chance of injury, we should gradually increase our heart rate and blood flow before activity.

Cool down: Static hamstring stretches release the strained posterior thigh muscles. They are especially beneficial after exercise or as part of a rehabilitation routine since they stretch muscle fibers completely for an extended period of time, boosting blood flow and relieving stress.   

What’s the difference between static and dynamic stretches?

The Best Hamstring Stretches for Tight Leg Muscles

Let’s look at some of the best stretches for loosening tight hamstrings. Say hello to greater hamstring flexibility and goodbye to any remaining stiffness.

1. Hamstring Sweeps
2. Alternating high kicks.
3. Single leg RDL (Romanian Deadlift)
4. Supine hamstrings stretch.
5. Single-leg standing hamstring stretch
6. Single-Leg Seated Hamstring Stretch
7. Standing wide stance, hamstring stretch.

Pre-workout (dynamic stretches)

First, let’s look at dynamic stretches to warm up the hamstrings and relieve any tightness before your workout.

1. Hamstring Sweeps.

Hamstring sweeps target the hamstrings and calves and are often known as the ‘shoo the chicken’ stretch because of their appearance, making them ideal for running, box jumping, or skipping during your workout.

How to perform hamstring sweeps:

1. Stand erect, with your feet beneath your hips.
2. Place one leg 2-3 inches out in front, heel on the ground, toes pointed to the ceiling.
3. Hinge at the hips, pushing your buttocks back. Sweep your hands upwards, towards your toes.
4. Stand back up and switch legs. Repeat 10 times on each side.

You may do this stretch while standing or walking.

2. Alternate high kicks

This dynamic stretch is ideal for warming up your hamstrings, glutes, and hips. It’s a fast-paced movement that can be done standing or walking.

How to Perform Alternating High Kicks:

1. Stand shoulder-width apart, arms at your sides.
2. Lift one leg straight in front of you, as high as possible.
3. Reach forward with the opposite arm, contacting the outstretched leg’s toe (or your shin if you can’t reach it). Maintain an erect torso and avoid the impulse to hunch forward.
4. Lower the elevated leg and repeat on the opposing side, switching legs for ten repetitions each.

3. Single Leg Romanian Deadlift

If you want to improve your balance and stability while warming up your hamstrings, incorporate the Single Leg Romanian Deadlift into your warm-up. The Romanian dead lift is a slightly more advanced movement than the previous ones, and if you have any lower back concerns, you should avoid this exercise. That being said, if it’s deadlift day, this exercise is an excellent warm-up once you’ve mastered the form.

How to perform a single leg Romanian deadlift:

1. Stand upright, feet directly beneath hips. Bend one knee slightly, lift the foot up, and rest the toes on the floor. This will be leg moves. The majority of your weight should be on the opposing leg, with your foot firmly placed on the floor. Maintain a straight leg without locking out the knee. This leg will remain stationary throughout the movement, and that is where you will feel the stretch.
2. Hinge at the hips, pushing your buttocks back and straightening the moving leg behind you while leaning your torso forward. Keep your spine neutral and avoid going below parallel. Your hips and shoulders should remain square, which means you should not lean to one side or twist.
3. Pause for a second, then return to an upright position, bringing the leg back in and placing the toe back on the floor where you began.
4. Repeat ten times, then swap legs and repeat on the opposite side.

Post-Workout (Static Stretches)

So, we’ve covered how to warm up your hammies, but what about cooling down? Let’s look at some static stretches to do after a workout.

4. Supine Hamstring Stretch

We’re sure you don’t need convincing to lie down after a strenuous workout, but why not stretch while you’re at it? The supine hamstring stretch (or lying-aided hamstring stretch) is one of the most effective for increasing flexibility, and the resting posture reduces tension on the lower back.

You can perform this stretch independently (as demonstrated above) or with assistance, as detailed below. If you choose this option, you’ll need a towel or a resistance band to wrap over your feet and help you stretch.

How To Perform A Lying Assisted Hamstring Stretch:

1. Lie down on the floor, knees bent, and feet flat.
2. Wrap a towel around the arch of one foot, holding one end with each hand.
3. Lift the working leg to the ceiling. Straighten your leg as much as possible, aiming your heel toward the ceiling. At the same time, slightly tug the strap to add resistance. (If you have tight hamstrings, you might need to bend your knee slightly.)
4. Hold the stretch for 10 to 30 seconds. You should feel it in your hamstrings, but it should be comforting rather than painful.
5. Lower the working leg back down. Switch legs and repeat the stretch on the opposite side.

5. Single Leg Standing Hamstring Stretch

If you’re at the track, the standing hamstring stretch may be preferable to resting on the grass (particularly during allergy season!). This technique is another fantastic stretch for the hamstrings and lower back.

How to Perform a Standing Hamstring Stretch:

1. Standing with feet directly beneath hips, extend one leg out, heel on the ground in front of you, toe pointing upwards. Maintain a straight front leg while slightly bending the opposing knee.
2. Hinge at the hip, pulling your buttocks back, and leaning your torso forward until you feel a stretch in the hamstring of the outstretched leg. Maintain a neutral spine and keep your back from rounding.
3. Hold the stretch for 10 to 30 seconds.
4. Stand back up and swap legs, performing the same stretch on the other side. Repeat three times per side.

6. Seated Hamstring Stretch.

The seated hamstring stretch (also known as a seated forward fold) works the leg muscles while also opening the hips. If you just did a big leg day and maxed out your squats, this stretch is for you.

How to Perform a Seated Hamstring Stretch:

1. Sit on the floor with both legs straight and toes pointing up.
2. Maintain a neutral spine and tilt forward at the hips, bringing your chest towards your outstretched thighs and your hands towards your feet. Keep your outstretched legs straight and your spine neutral.
3. Hold for 10–30 seconds.
4. Sit back up and repeat the movement three times.

7. Standing Wide-Leg Hamstring Stretch.

The standing wide-leg hamstring stretch is not just for yogis; it can help counterbalance the effects of long hours of sitting (which many of us are guilty of!) by stretching out the hamstrings, hips, and lower back.

How to Perform a Standing Wide-Leg Hamstring Stretch:

1. Take a wide stance, feet facing forward.
2. Bend at the hips and stretch down to the floor (as far as possible), peering through your legs.
3. Hold this position for 30 seconds while inhaling deeply. When you exhale, consider folding further into the stretch, stretching your spine and bringing your head closer to the mat.
4. Repeat three times.

Foam Rolling: Does It Work For Tight Hamstrings?

If you want to give your muscles some TLC, going for the foam roller may seem like the natural choice. But what does foam rolling do to your muscles, and is it truly effective?

Most of us likely use a foam roller without understanding the answer. The positive news is that foam rolling has been shown to promote flexibility and reduce muscular soreness—and it works not only as a rehabilitation help but also as a warm-up.

As a warm-up method, applying pressure to the target muscles can help improve blood flow, loosening the tissue and increasing range of motion. Spending more time training the muscles after a workout will assist in working through the irritated myofascia (connective tissue that supports the muscles). Massaging the area can help break down the myofascia, which reduces stiffness and DOMS.

Here’s how to do foam rolling for tight hamstrings:

1. Sit on the floor and place the roller underneath your hamstring.
2. To support your weight, place your hands on the floor behind you.
3. Roll carefully along the length of your hamstrings, looking for any particularly tight spots.
4. When you’ve identified a region of specific tension, apply steady pressure for 30 seconds.
5. Deep breathing can help your muscles relax; try not to tense your body while rolling the muscles out.

Foam rolling should be done on the hamstrings for 3-5 minutes, focusing on specific points of tension for 30 seconds at a time.

Foam rolling may feel uncomfortable, but it should not be painful. If you feel it is, shift your bodyweight slightly away from the spot to relieve pressure. If it is still too uncomfortable, divert your attention to the surrounding areas (IT band, glutes, and quads) to loosen them before returning to the hamstrings.

Conclusion:

Hopefully, you now have a better grasp of what causes tight hamstrings and how to reduce discomfort and loosen tightness, and you’ve learned 7 of the finest hamstring stretches.

We recommend using some (or all) of these stretches in your regular mobility practice. Dedicating just 20 minutes per day to completing these 7 hamstring stretches is an excellent method to maintain your hamstrings supple and injury-free.