Hamstring Stretch
Contraindications
- Avoid if you have acute hamstring strain (first 48–72 hours)
- Stop if you feel sharp or tearing sensation in the back of the thigh
- Do not bounce or force the stretch
- Use caution if you have sciatica — the stretch may aggravate nerve symptoms if done aggressively
- Avoid the standing toe-touch variant if you have disc problems
Benefits
- Reduces hamstring muscle tightness
- Improves hip and spinal flexibility
- Reduces strain on the lower back
- Helps prevent hamstring strains
- Improves squat and deadlift depth
How to Perform the Hamstring Stretch
Sit on the floor with your right leg extended straight and your left leg bent with the foot against your right inner thigh.
Keeping your back straight and tall, hinge forward from your hips — do not round your back. Lead with your chest, keeping your chin tucked slightly.
Reach your hands toward your right foot. Only go as far as comfortable while keeping a straight back. You should feel a stretch along the back of your right thigh.
Hold for 30–60 seconds while breathing deeply. Switch legs and repeat.
Safer Alternative — Supine Hamstring Stretch
If sitting is uncomfortable for your back, lie on your back near a doorway. Place one leg up against the door frame and gently straighten it until you feel a stretch.
Frequently Asked Questions
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