Hamstrings

Improve hamstring flexibility with subtle stretches designed to reduce hamstring tightness and relieve pressure on the knees, pelvis, and lower back.

Exercise Overview

Exercise Instructions

Rag Doll demonstration

1. Rag Doll

Instructions

  • Start from a standing position with your feet hip-width apart and your knees slightly bent.
  • Inhale and extend your arms overhead, lengthening your spine.
  • Exhale and slowly bend forward at the hips, letting your upper body hang down.
  • Grab your opposite elbows and let your head and arms hang heavy.

Tips

  • Keep your weight evenly distributed between your heels and the balls of your feet.
  • Focus on lengthening your spine rather than reaching for the floor.

Modifications

  • Bend your knees more to avoid straining your back.
  • Use a block or chair to rest your elbows on if reaching the floor is difficult.

Benefits

  • Calves, Shoulders, Hips, Hamstrings, Lower Back, Glutes
Wide Leg Bend demonstration

2. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Side Lunge demonstration

3. Side Lunge

Instructions

  • Start from a standing position with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping your other leg straight.
  • Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
  • Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

  • Lift your chest and keep your back straight.

Modifications

  • If the stretch is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Calves, Hips, Hamstrings
Reverse Lunge demonstration

4. Reverse Lunge

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Extend one leg straight out in front of you, pressing your heel into the floor.
  • Hinge at your hips to lower your upper body toward the floor.
  • Place your hands on the floor in front of you for balance.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • Place a folded blanket under your knee for additional support.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Seated Fold demonstration

5. Seated Fold

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Extend your arms overhead to lengthen your spine.
  • Hinge at your hips and reach forward to grab your toes.

Tips

  • Keep your back flat and avoid rounding your spine.

Modifications

  • If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
  • Keep a slight bend in your knees if you have tight hamstrings.

Benefits

  • Calves, Spine, Upper Back, Shoulders, Hamstrings, Lower Back
Hurdler demonstration

6. Hurdler

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one leg and place the sole of your foot against your opposite inner thigh.
  • Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

  • Focus on hinging at the hips rather than rounding your back.
  • Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

  • If you can't reach your foot, use a yoga strap or towel looped around your foot.
  • For less intensity, bend your extended leg slightly.

Benefits

  • Groin, Calves, Hamstrings, Lower Back, Glutes
Seated Straddle demonstration

7. Seated Straddle

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Open your legs wide apart and place your hands on the floor in front of you.
  • Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Flex your feet and keep your toes pointing upward.

Modifications

  • If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Calves, Spine, Upper Back, Hips, Hamstrings, Lower Back, Glutes
Hamstring Pulls demonstration

8. Hamstring Pulls

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place a strap or towel around the ball of your foot.
  • Extend your leg towards the ceiling, holding the ends of the strap with both hands.
  • Gently pull on the strap, bringing your leg closer to your body.

Tips

  • Keep your bottom leg extended and pressed into the floor.
  • Keep your extended leg straight and your foot flexed.
  • Keep your back flat on the floor and your hips grounded.

Modifications

  • Keep a slight bend in your knee if straightening your leg is uncomfortable.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes