If you have to bend your knees significantly just to touch your toes, your hamstrings are likely tight. But even if you’re naturally flexible, personal trainers agree that daily hamstring stretching benefits everyone, whether you sit at a desk all day or lead an active lifestyle.
Hamstring tightness is often blamed on exercise, but prolonged sitting can be just as responsible. When you sit for hours, your knees stay bent and your hips remain flexed, which leaves the hamstrings in a shortened, strained position. Over time, this can lead to discomfort that radiates beyond your legs.
“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 Justin Kraft, CPT, a certified personal trainer and founder of Aspire 2 More Fitness in Denver, Colorado.
Jyima Ofori-Atta, CPT, a certified personal trainer in Los Angeles, echoes that thought. “When you’re sitting all day, your hamstrings are constantly in a flex position, which can make them tight as well as weak,” he says. The effects may travel further up the body. “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 which contributes to range of motion and muscle inhibitions,” Kraft adds.
Certain workouts also put extra strain on the hamstrings. According to Ofori-Atta, runners are especially prone because of the repetitive demand placed on those muscles. Marshall Weber, CPT, founder of Jack City Fitness, notes that people who do HIIT workouts or lift weights may also experience tightness. “HIIT workouts are great, but the amount of tension that it puts on the legs makes it crucial to stretch on a regular basis,” he says.
The Payoff of Daily Stretching
All three trainers emphasize that taking time each day to stretch your hamstrings can protect your body from injury and improve your athletic performance. “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 putting a heavy focus on hamstrings,” Kraft says. He adds that he has trained runners who dramatically improved their race times by prioritizing hamstring flexibility.
Consistency is just as important as the stretch itself. “If you don’t make it a regular habit, you’re not going to benefit all that much,” Ofori-Atta says. He suggests spending 10 minutes each day moving through hamstring stretches.
Dynamic vs. Static Stretching
When you’re about to work out, Ofori-Atta recommends dynamic hamstring stretches, which involve active movements. Static stretches, where you hold a position for a set amount of time, are better suited for after a workout or any time during the day or evening, he explains.
7 Hamstring Stretches to Try
Here are seven stretches recommended by the trainers, ranging from beginner-friendly to more challenging options.
1. Lying Leg Pull
This stretch targets the hamstring while also being gentle on the back. Ofori-Atta advises keeping your back flat to ensure the hamstrings do the work and to prevent lower back pain.
- Lie flat on your back and lift one leg, bending the knee to 90 degrees.
- Hold the raised leg with your hands placed behind the hamstring, gently pulling it toward your body.
- Hold for 30 seconds, then switch legs and repeat.
2. Seated Forward Fold
Simple and easy to do any time, this stretch works well while watching TV or before bed. Ofori-Atta suggests avoiding rounded shoulders.
- Sit on the floor with your back straight and extend one leg in front of you.
- Reach toward your toes, grabbing as far down your leg as you can.
- Hold for 30 seconds to 1 minute, then switch legs.
3. Standing Forward Fold
“This is the most simple and accessible hamstring stretch to try,” Weber says. It also helps relieve tension in the shoulders and neck.
- Stand 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, then slowly stand back up.
4. Seated Forward Fold with Straight Legs
This variation activates the entire back. For extra support, you can use a resistance band around your feet.
- Sit on the floor with your legs extended straight in front of you, sitting up tall.
- Exhale and reach toward your toes, placing a band around your feet if using one and holding each side.
- Hold for 30 seconds to 1 minute before releasing.
5. Kneeling Lunge Stretch
Ofori-Atta describes this as another “anytime” stretch that works well while watching TV, after a workout, or before bed.
- Start in a kneeling position with both knees on the floor.
- Extend one leg straight out in front of you.
- Place your hands on the thigh of the extended leg, tilt your torso forward while keeping your back straight, and hold for 30 seconds. Switch legs and repeat.
6. Banded Side Walk
This dynamic stretch is ideal before a run or workout. Kraft recommends it to activate the hamstrings and hips.
- 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 30 seconds to 1 minute.
7. Kneeling Side Stretch
“This is one of my favorite hamstring stretches because it’s done wonders for my tight hips and hamstrings,” Kraft says, noting it has helped improve his running times. It works well before running, lifting, or other athletic activities.
- Start on your knees and bring one leg straight out to the side, keeping the foot on the floor and your back straight.
- Hinge at the hip while keeping your chest up, hold for 5 seconds, then return to the start.
- Repeat for 30 seconds to 1 minute, then switch legs.
Other Ways to Relieve Hamstring Tightness
If stretching alone isn’t enough, both Ofori-Atta and Kraft are fans of using foam rolling balls on the hamstrings. “You should feel it, but it shouldn’t feel painful,” Ofori-Atta says. A hot Epsom salt bath can also help relax the leg muscles, but Weber stresses that it shouldn’t replace stretching. “The act of soaking in a hot bath but not stretching out your legs and leaving them in a shortened, tight position is counterproductive,” he explains.
Ultimately, the key to reaping the benefits of hamstring flexibility is making it a daily habit. Set aside 10 minutes each day, and you’ll likely notice your entire body moving more freely.
Ultimately, the key to reaping the benefits of hamstring flexibility is making it a daily habit. Set aside 10 minutes each day, and you’ll likely notice your entire body moving more freely.
