Trouble touching your toes? Feel like you can't stride out properly when running? Nagging stiffness in the back of your legs when you sit, stand or climb the stairs?
We've all been there. And to put it bluntly – tight hamstrings are a pain in the ass that no one wants the trouble of. Whether you're a yogi, powerlifter, runner, or CrossFitter, tight hamstrings can affect your performance in the gym, and your day-to-day life outside of it.
But hamstring tightness is not uncommon, and luckily there are steps you can take to reduce soreness, and prevent it. While these aren't quick fixes by any means, implementing small changes into your daily routine can do wonders for you hamstrings long term.
In this article, we will cover:
What The Hamstring Muscles Are
The Causes of Tight Hamstrings
Benefits of Regularly Stretching Tight Hamstrings
The Best Hamstring Stretches For Tight Legs
How To Foam Roll For Tight Hamstrings
Got a resistance band and looking for more ways to warm up and stretch out post-workout? Read our Resistance Band Guide.
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What Are The Hamstring Muscles?
First thing's first, let's cover the basics of what the hamstrings are.
But they're just one muscle right? Here's where you're wrong. The hamstrings are actually made up of three separate muscles:
Semitendinosus
Semimembranosus
Biceps femoris
Located on the back of the thigh, these muscles work together to help us bend our knee and extend our legs. So when we talk about the 'hamstrings', we're actually referring to these three muscles collectively.
What Causes Tight Hamstrings?
There are a few common causes:
Muscle Imbalances
Sedentary Lifestyle & Poor Posture
Lack of Stretching
Exercise
Muscle Imbalances
Ever feel like one leg is pulling more weight than the other? That could be a sign of muscle imbalances, especially in the quadriceps or hip flexors. Opting for unilateral leg exercises during resistance training ensures each side carries the same load, preventing tight hamstrings.
Sedentary Lifestyle And Poor Posture
Sitting for prolonged periods will shorten the hamstrings, impacting your overall posture. Whether at work, or in the gym, maintaining good posture and incorporating movement throughout the day is crucial to prevent hamstring stiffness [1].
Lack of Stretching
What if we proactively stretched before we had any issues? Prehab before rehab is key when it comes to your hamstrings; incorporating stretching into your daily routine each morning will increase hamstring flexibility, helping to keep further issues at bay.
Exercise
Hamstring muscle injuries are the most common sports injury [2]. Therefore, it's essential to warm up and cool down before and after exercise to increase blood flow to the muscles. Failing to do so is a recipe for quick injury and can lead to muscles remaining in tension for longer than necessary, causing tight, stiff hamstrings – which no one wants!
The Benefits of Stretching Your Hamstrings
How Regularly Stretching Your Hamstrings Can Improve Athletic Performance.
The hamstrings play a pivotal role in athletic performance, contributing to good knee flexion and hip extension. These muscles are fundamental for activities like walking, running, and jumping. Here are the specific benefits that stretching your hamstrings can have:
Increased Hamstring Flexibility
By stretching more frequently, your muscles will make more adaptations, enabling you to progress over time and become more flexible [3]. Muscles contain an element of elasticity, which, when stretched over time, will cause the muscle to lengthen, leading to a greater range of motion and increased hamstring flexibility.
Increased Power
Increasing the range of motion in your hamstrings through stretching will lead to a greater ability to bend, twist, and reach. For runners, this is especially beneficial as increased hamstring length allows for a more extended and efficient leg swing which in turn, improves running speed, power, and efficiency.
Reduced Injury Risk & Improved Recovery
Enhanced flexibility and increased range of motion helps reduce the risk of injury. Stretching, especially post-workout, aids the acceleration of recovery by increasing blood flow and decreasing soreness (otherwise known as DOMS), allowing you to deadlift on Monday, and hit a 5K run with fresh legs on Wednesday.
When To Do Hamstring Stretches
Adding hamstring stretches to your daily routine brings fantastic benefits that go beyond just your workout.
Pre-workout: dynamic hamstring stretches before working out promote good blood flow to the thigh muscles and primes the fibres for exercise, preventing the likelihood of injury.
Post-workout: prioritizing recovery through static stretching post workout will reduce muscle soreness and increase muscle recovery time.
In The Morning: following a night in bed, we can often wake up feeling tired and sore. Stretching your hamstrings first thing is a brilliant way to improve your mobility for the day.
Before Bed: studies have shown that performing static stretches before bed leads to increased sleep quality. Stretching before bed can also make your feel more relaxed by releasing any muscle tension that has built up [4].
Static V Dynamic Stretching: Which Is Best?
Deciding which stretches will be most appropriate for you will depend on your individual circumstances.
Warm Up: Dynamic hamstring stretches (active stretches) are best utilised during your warm up sessions as they tend to increase the heart rate, making them a great way to prepare yourself for exercise. It’s important that we begin to raise the heart rate and increase blood flow steadily before exercise to reduce risk of injury [5].
Cool Down: Static hamstring stretches allow the tense posterior thigh muscles to relax. They are especially useful post-workout, or as part of a rehabilitation routine, as they lengthen the muscle fibers fully for an extended period, promoting blood flow and releasing tension [6].
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The Best Hamstring Stretches For Tight Leg Muscles
Let's explore some of the stretches that work wonders to loosen tight hamstrings. Say hello to increased hamstring flexibility and bid farewell to any lingering stiffness.
Hamstring Sweeps
Alternating High Kicks
Single Leg RDL (Romanian Deadlift)
Supine Hamstring Stretch
Single Leg Standing Hamstring Stretch
Single Leg Seated Hamstring Stretch
Standing Wide Stance Hamstring Stretch
Pre-Workout (Dynamic Stretches)
First let's look at dynamic stretches to warm up the hamstrings and ease out any tightness prior to your workout.
1. Hamstring Sweeps
Hamstring sweeps – sometimes called the 'shoo the chicken' stretch, because, well, that's exactly what they look like – target the hamstrings and the calves, making them great if you are running, box jumping or skipping during your session.
How To Do Hamstring Sweeps:
Stand upright, feet under hips.
Take one leg 2-3 inches out in front, placing the heel on the ground, toes pointing to the ceiling.
Hinge at the hips, pushing your butt back. As you do so, sweep you hands towards your toes, in an upward motion.
Stand back up, then switch legs. Repeat for 10 reps on each side.
You can do this stretch on the spot, or walking along.
2. Alternating High-Kicks
This dynamic stretch is a great way to warm up your hamstrings, glutes and hips. It is a fast-paced movement that can be done stationary, or walking.
How To Do Alternating High Kicks:
Stand with feet shoulder width apart, arms by your side.
Lift one leg straight out in front of you, brining it as high as you can.
With the opposite arm, reach forward, touching the toe of the outstretched leg (or your shin if you can't reach your toe). Be sure to maintain an upright torso, resisting the urge to hunch forward.
Lower the lifted leg and repeat on the opposite side, alternating legs for 10 reps on each side.
3. Single Leg Romanian Deadlift
If you're looking to work on your balance and stability whilst warming up your hamstrings, then you'll want to include the Single Leg Romanian Deadlift in your warm up. This is a slightly more advanced movement than the previous ones, and if you have any lower back issues you may want to avoid this exercise. That being said, if it's deadlift day, this exercise is great primer once you've nailed the form.
How To Do A Single Leg Romanian Deadlift:
Stand upright with feet directly under hips. Slightly bend one knee, lifting the foot up and resting the toes on the floor. This will be leg the moves. Most of your weight should be through the opposite leg, foot planted firmly on the floor, keeping a straight leg but without locking out the knee. This leg will be stationary throughout the movement and is the leg you will feel the stretch in.
Hinge at the hips, pushing your butt back, straightening the moving leg out behind you as your lean your torso forward. Make sure to not come below parallel and maintain a neutral spine throughout. Hips and shoulders should stay square i.e. you don't lead over to one side or twist.
Pause for a second, then return to an upright position, bringing the leg back in, resting the toe back on the floor where you started.
Repeat for 10 repetitions, then switch legs and perform on the other side.
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Post-Workout (Static Stretches)
So we've covered how to warm up those hammies, but what about cooling down? Let's look at some static stretches to perform post-workout.
4. Supine Hamstring Stretch
We're sure you don't need convincing to have a lie down after an intense workout session, but why not do some stretching while you're at it? The supine hamstring stretch (or lying assisted hamstring stretch) is one of the best for improving flexibility and the lying position prevents any strain on the lower back [7].
For this stretch you can either do it unassisted (as shown above), or assisted as we'll describe below. You'll need to grab a towel, or a resistance band to loop around your feet and assist you through the stretch if you choose this version.
How To Do Lying Assisted Hamstring Stretch:
Lie down on the floor with both knees bent and feet flat on the floor.
Loop a towel around the arch of one foot, holding one end in each hand.
Lift the working leg up to the ceiling. Straighten your leg as much as possible, pushing your heel towards the ceiling. At the same time, gently pull on the strap to provide resistance. (If you have tight hamstrings, you may find you need to bend your knee slightly.)
Hold the stretch for 10-30 seconds. You should feel it in your hamstrings, but it should be comfortable, not painful.
Bring the working leg back down. Switch legs to repeat stretch on the other side.
5. Single Leg Standing Hamstring Stretch
If you're track side, the standing hamstring stretch might be a better option than lying on the grass (especially during hay fever season!). This is another great stretch to ease the hamstrings and stretch out the lower back.
How To Do A Standing Hamstring Stretch:
From a standing position, feet directly under hips, extend one leg out, placing the heel on the ground in front of you, toe pointing upwards. Keeping the front leg straight, maintaining a slight bend in the opposite knee.
Hinge at the hip, pushing your butt backwards, learning your torso forward, until you feel a stretch in the hamstring of the outstretched leg. Maintain a neutral spine and ensure your back doesn't round.
Hold stretch for 10-30 seconds.
Stand back up and switch legs, carrying out the same stretch on the opposite side. Repeat three times on each side.
6. Seated Hamstring Stretch
Not only does this the seated hamstring stretch (otherwise known as a seated forward fold) target the leg muscles, but it's a great hip opener. If you've just finished a heavy leg day and maxed out your squats, this one's for you.
How To Do A Seated Hamstring Stretch:
Sit on the floor with both legs extended out straight, toes pointing upward.
Keeping a neutral spine, hinge forward at the hips, bringing your chest towards your outstretched thighs, reaching your hands towards your feet. Make sure your outstretched legs stay straight, and you maintain a neutral spine.
Hold for 10-30 seconds.
Sit back up, and then repeat the movement for a total of three times.
7. Standing Wide-Leg Hamstring Stretch
Not just one for the yogis – the standing wide-leg hamstring stretch can help to counteract the effects of long hours spent sitting (which many of us are guilty of!), stretching out the hamstrings, hips and lower back.
How To Do A Standing Wide-Leg Hamstring Stretch:
Stand in a wide-stance, feet facing forward.
Bend at the hips, reaching down to the floor (as far as you can), so you are looking through your legs.
Hold this position for 30 seconds, breathing deeply. Each time you exhale, trying folding deeper into the stretch, lengthening your spine to bring your head closer to the mat.
Repeat three times
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Foam Rolling: Does It Work For Tight Hamstrings?
If you're looking to give your muscles some TLC, reaching for the foam roller might seem like the obvious solution. But what does foam rolling do for your muscles, and is it really effective?
Most of us probably use a foam roller without actually knowing the answer. But the good news is that foam rolling has been proven to increase flexibility and reduce muscle soreness – and is effective not only as a recovery tool, but as a warm up one too [8, 9].
As a warm up tool, the action of applying pressure on the target muscles can help increase blood flow, loosening up the tissue to increase range of motion. Post-workout, spending a bit more time working the muscles can help work through the myofascia (connective tissue that supports the muscles) that gets inflamed during exercise. Massaging the area can break down the myofascia, reducing stiffness and DOMS.
Here’s How To Carry Out Foam Rolling For Tight Hamstrings:
Sit on the floor, placing the roller underneath your hamstring.
Use your hands to support your weight by placing them on the floor behind you.
Carefully roll along the length of your hamstrings, locating any particularly tight areas.
When you find an area of specific tension, apply sustained pressure for 30 seconds.
Utilize deep breathing to help your muscles relax, and try to avoid tensing your body whilst you roll the muscles out.
Foam rolling should be used for 3-5 minutes on the hamstrings, zoning in on specific areas of tension for 30 seconds at a time.
Foam rolling may be uncomfortable, but it shouldn't be painful. If you find it is, adjust your bodyweight, shifting slightly off the area to apply less pressure. If it is still too painful, shift the focus to the surrounding areas (IT band, glutes and quads) to loosen those areas, before focusing back on the hamstrings.
Conclusion:
Hopefully you now have a better understanding of what causes tight hamstrings, how to relieve discomfort and loosen tightness, and to top it all off, you're equipped with 7 of the best hamstring stretches.
We recommend carrying out some (or for extra points, all) of these stretches as part of a daily mobility routine. Dedicating just 20 minutes a day to performing these 7 hamstring stretches is a brilliant way to help keep your hamstrings loose and injuries at bay.
WRITTEN BY: GEORGE PLATT
George is a Firefighter, Personal Trainer and Fitness/Nutrition Writer with a BA (Hons) in Sports Development with Physical Activity and Health. George’s passion for physical activity and health developed from a young age after having open heart surgery.
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References:
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Ernlund, L. and Vieira, L. de A. (2017). Hamstring injuries: update article. Revista Brasileira de Ortopedia (English Edition), 52(4), pp.373–382. doi:https://doi.org/10.1016/j.rboe.2017.05.005.
Nelson, R.T. and Bandy, W.D. (2004). Eccentric Training and Static Stretching Improve Hamstring Flexibility of High School Males. Journal of athletic training, [online] 39(3), pp.254–258. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC522148/#:~:text=Both%20groups%20(eccentric%20training%20and [Accessed 29 Oct. 2023].
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Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y. and Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of sports science & medicine, [online] 18(1), pp.13–20. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370952/.
O’Sullivan, K., Murray, E. and Sainsbury, D. (2009). The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskeletal Disorders, 10(1).
Decoster, L.C., Scanlon, R.L., Horn, K.D. and Cleland, J. (2004). Standing and Supine Hamstring Stretching Are Equally Effective. Journal of athletic training, [online] 39(4), pp.330–334. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535525/.
Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M. and Ferrauti, A. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Frontiers in Physiology, 10(376).
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