Hamstrings 3

A series of stretches designed to increase flexibility in the hamstrings.

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
Toe Touch demonstration

2. Toe Touch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • 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.

Modifications

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

Benefits

  • Calves, Hamstrings, Lower Back, Glutes
Cross Leg Fold demonstration

3. Cross Leg Fold

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
  • Let your arms hang down and try to touch the floor with your hands.

Tips

  • Keep your weight evenly distributed between both feet.
  • Keep your spine long and avoid rounding your back.
  • Relax your neck and let your head hang.

Modifications

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

Benefits

  • Hips, Hamstrings, Lower Back
Standing Quad demonstration

4. Standing Quad

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
  • Keep your knees together and your hips aligned.

Tips

  • Engage your core to maintain balance.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Avoid arching your back or leaning forward.

Modifications

  • Use a wall or chair for balance support if needed.
  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

  • Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen
Wide Leg Bend demonstration

5. 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
Squat Stretch demonstration

6. Squat Stretch

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Lower your hips down into a squat position, keeping your heels on the ground.
  • Place your elbows on the inside of your knees and press your palms together.

Tips

  • Keep your chest lifted and your back straight.
  • Gently push your knees outward with your elbows.

Modifications

  • If your heels lift, place a folded towel under them for support.
  • Hold onto a chair or wall for balance if needed.

Benefits

  • Knees, Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes
Side Lunge demonstration

7. 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

8. 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
Kneeling Quad demonstration

9. Kneeling Quad

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Step one foot forward and bring your opposite foot up towards your glutes.
  • Please one hand on your front knee and reach back with your other hand to grab your ankle.
  • Gently push your hips forward and pull your heel closer to your glutes.

Tips

  • Maintain an upright posture, avoiding leaning forward or backward.

Modifications

  • If reaching your back foot is difficult, keep your foot on the floor.

Benefits

  • Psoas, Hips, Quadriceps, Abdomen
Upward Dog demonstration

10. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Downward Dog demonstration

11. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Lizard Pose demonstration

12. Lizard Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
  • Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

  • Keep your chest lifted and your back straight.
  • Relax your hips and allow them to sink towards the floor.
  • For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

  • Groin, Hips, Hamstrings, Quadriceps, Glutes
Pigeon demonstration

13. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Seated Fold demonstration

14. 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

15. 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
Quad Stretch demonstration

16. Quad Stretch

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your heel back towards your glutes.
  • Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
  • Slowly lean back to rest on your elbows.

Tips

  • Keep your hips, knees, and ankles aligned.
  • Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

  • Knees, Shins, Hips, Quadriceps, Lower Back, Ankles
Seated Straddle demonstration

17. 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
Lying Figure Four demonstration

18. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Lying Hamstring demonstration

19. Lying Hamstring

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Lift one leg straight up towards the ceiling while keeping your other foot flat on the floor.
  • Place your hands behind the thigh or calf of your raised leg and gently pull it towards your chest.

Tips

  • Keep your hips and lower back pressed into the floor.
  • Maintain a slight bend in the knee of your raised leg to avoid hyperextension.

Modifications

  • Use a yoga strap or towel looped around your foot if you can't reach your leg.

Benefits

  • Hamstrings, Lower Back, Glutes
Plow demonstration

20. Plow

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Engage your core and lift your legs towards the ceiling, bringing them over your head.
  • Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
  • If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

  • Keep your legs straight and your toes pointing towards the floor.
  • Keep your neck relaxed and avoid turning your head.

Modifications

  • If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
  • Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

  • Calves, Spine, Neck, Upper Back, Shoulders, Hamstrings, Lower Back, Glutes