Hamstring stretches help to relieve back pain, improve posture, and avoid soreness and injuries. Thehamstringsare a group of muscles that attach to the pelvis and the leg bones. They help you bend your knees and tilt your pelvis. But if they are tight, they can lead to pain in your lower back, knees, and legs.This article looks at the importance of hamstring stretches. It includes instructions for these seven hamstring stretches and guidance on how to stretch effectively.Take a Pix Media / Getty Images
Hamstring stretches help to relieve back pain, improve posture, and avoid soreness and injuries. Thehamstringsare a group of muscles that attach to the pelvis and the leg bones. They help you bend your knees and tilt your pelvis. But if they are tight, they can lead to pain in your lower back, knees, and legs.
This article looks at the importance of hamstring stretches. It includes instructions for these seven hamstring stretches and guidance on how to stretch effectively.
Take a Pix Media / Getty Images
1
Standing Toe Touch
Steve Prezant / Getty Images
Here are a few tips to make this safer and more effective.
A rule of thumb for your safety: Only go as far as you can without back pain or a feeling of insecurity.
2Lying Hamstring StretchPhotology1971 / Getty ImagesThis exercise is good for beginners who have trouble touching their toes or who have stiffness in the hamstrings.Place a strap or belt around the bottom of your foot.If you can’t reach your toes, you can use the strap to pull your leg toward your head. You can also grab the part of your leg above your foot instead of your toes.Bend the opposite leg to help stabilize and align your trunk as you stretch.Hold for 30 seconds.Slowly lower your leg.Repeat with the other leg.Do this exercise two to three times with each leg.How to Stretch Tight Hamstrings
2
Lying Hamstring StretchPhotology1971 / Getty ImagesThis exercise is good for beginners who have trouble touching their toes or who have stiffness in the hamstrings.Place a strap or belt around the bottom of your foot.If you can’t reach your toes, you can use the strap to pull your leg toward your head. You can also grab the part of your leg above your foot instead of your toes.Bend the opposite leg to help stabilize and align your trunk as you stretch.Hold for 30 seconds.Slowly lower your leg.Repeat with the other leg.Do this exercise two to three times with each leg.How to Stretch Tight Hamstrings
Lying Hamstring Stretch
Photology1971 / Getty Images
This exercise is good for beginners who have trouble touching their toes or who have stiffness in the hamstrings.
How to Stretch Tight Hamstrings
3Lying Hamstring Stretch With BandSiri Stafford / Getty ImagesThis intermediate stretch includes an exercise band, but you can also do it without a band.Lie on your back.Loop a band over the ball of your foot.Tighten your stomach muscles and lift your leg, keeping it straight or slightly bent.Pull gently on the band to help stretch the hamstrings.Hold for 10 to 30 seconds.Release the band and slowly lower your leg.Repeat with the other leg.Do this exercise two or three times with each leg.
3
Lying Hamstring Stretch With BandSiri Stafford / Getty ImagesThis intermediate stretch includes an exercise band, but you can also do it without a band.Lie on your back.Loop a band over the ball of your foot.Tighten your stomach muscles and lift your leg, keeping it straight or slightly bent.Pull gently on the band to help stretch the hamstrings.Hold for 10 to 30 seconds.Release the band and slowly lower your leg.Repeat with the other leg.Do this exercise two or three times with each leg.
Lying Hamstring Stretch With Band
Siri Stafford / Getty Images
This intermediate stretch includes an exercise band, but you can also do it without a band.
4Standing Hamstring StretchSolStock / Getty ImagesThere are a few reasons why you might not feel comfortable lying down and getting back up from the floor. You may be pregnant, for example, or you may have an injury or pain.If this is you, try a one-legged hamstring stretch. This can be done from a standing position.Keeping your back straight, extend one leg out.Bend from yourhip jointsto bring your chest toward your thigh. The opposite leg will bend at the knee.Go only as far as you can without pain, strain, or shakiness. If you need extra support, hold onto a piece of furniture or the wall.Hold for 10 to 30 seconds.Switch legs and repeat.Do this exercise two to four times with each leg.
4
Standing Hamstring StretchSolStock / Getty ImagesThere are a few reasons why you might not feel comfortable lying down and getting back up from the floor. You may be pregnant, for example, or you may have an injury or pain.If this is you, try a one-legged hamstring stretch. This can be done from a standing position.Keeping your back straight, extend one leg out.Bend from yourhip jointsto bring your chest toward your thigh. The opposite leg will bend at the knee.Go only as far as you can without pain, strain, or shakiness. If you need extra support, hold onto a piece of furniture or the wall.Hold for 10 to 30 seconds.Switch legs and repeat.Do this exercise two to four times with each leg.
Standing Hamstring Stretch
SolStock / Getty Images
There are a few reasons why you might not feel comfortable lying down and getting back up from the floor. You may be pregnant, for example, or you may have an injury or pain.
If this is you, try a one-legged hamstring stretch. This can be done from a standing position.
5Seated Single-Leg Hamstring StretchSeated Hamstring Stretch.Creative RFThis exercise may be easier for you if you feel off-balance during standing stretches.Sit on the floor with your back straight.Extend one leg and place the sole of your opposite foot against the mid-thigh of the extended leg.Reach towards your foot. Try to keep your leg and back straight.Hold for 20 to 30 seconds.Switch legs and repeat.Do this stretch three to four times on each leg.
5
Seated Single-Leg Hamstring StretchSeated Hamstring Stretch.Creative RFThis exercise may be easier for you if you feel off-balance during standing stretches.Sit on the floor with your back straight.Extend one leg and place the sole of your opposite foot against the mid-thigh of the extended leg.Reach towards your foot. Try to keep your leg and back straight.Hold for 20 to 30 seconds.Switch legs and repeat.Do this stretch three to four times on each leg.
Seated Single-Leg Hamstring Stretch
Seated Hamstring Stretch.Creative RF
This exercise may be easier for you if you feel off-balance during standing stretches.
6Wall Hamstring StretchSTEFANK B / Getty ImagesYou can do this stretch in a doorway or on the edge of a piece of furniture such as a sofa.Lie on your back with one leg straight.Raise the opposite leg and place it against the wall, keeping it slightly bent.Hold for 30 secondsSwitch legs and repeat.Do this exercise three times on each leg.
6
Wall Hamstring StretchSTEFANK B / Getty ImagesYou can do this stretch in a doorway or on the edge of a piece of furniture such as a sofa.Lie on your back with one leg straight.Raise the opposite leg and place it against the wall, keeping it slightly bent.Hold for 30 secondsSwitch legs and repeat.Do this exercise three times on each leg.
Wall Hamstring Stretch
STEFANK B / Getty Images
You can do this stretch in a doorway or on the edge of a piece of furniture such as a sofa.
7Standing Hamstring Stretch With ChairHero Images / Getty ImagesIf you are active, try this easy stretch.Place the heel or ankle of one leg on something about waist-high or a little lower.Bend at your hips to bring the front of your trunk towards your thigh.Hold for 30 seconds.Switch legs and repeat.Do this exercise two to three times with each leg.For best results, keep your back straight. A straight back will also provide some protection for yourspine.
7
Standing Hamstring Stretch With ChairHero Images / Getty ImagesIf you are active, try this easy stretch.Place the heel or ankle of one leg on something about waist-high or a little lower.Bend at your hips to bring the front of your trunk towards your thigh.Hold for 30 seconds.Switch legs and repeat.Do this exercise two to three times with each leg.For best results, keep your back straight. A straight back will also provide some protection for yourspine.
Standing Hamstring Stretch With Chair
Hero Images / Getty Images
If you are active, try this easy stretch.
For best results, keep your back straight. A straight back will also provide some protection for yourspine.
8Lunging Hamstring StretchAmmentorpIf the standing hamstring stretch with chair isn’t challenging enough, try doing it while in a one-legged squat.
8
Lunging Hamstring StretchAmmentorpIf the standing hamstring stretch with chair isn’t challenging enough, try doing it while in a one-legged squat.
Lunging Hamstring Stretch
Ammentorp
If the standing hamstring stretch with chair isn’t challenging enough, try doing it while in a one-legged squat.
Benefits of Hamstring StretchesThe hamstrings play an important role in posture and lower back pain. They control movements in your legs and pelvis.Your spine is anchored between two hip bones that comprise the pelvis. The pelvis and thelumbar spinemove together. When the hamstring muscles contract, it can cause aposterior pelvic tilt. This is a tipping of the tailbone down towards the back of the thigh.Thehip musclesand hamstrings alter, and sometimes correct, the position of the pelvis. Tight hamstrings contribute to lower back pain. Chronically contracted hamstrings pull on the pelvis and flatten the normal arch of your lower back. This can overstretch and weaken muscles, causinglower back pain.Properly stretching your hamstrings helps to ease and prevent back pain.When you stretch, you should not feel pain in your lower back, hips, or legs. If you do, try a different stretch and be careful not to stretch too far. People with chronic lower back pain or disc disease should start with the lying hamstring stretch.SummaryIf your hamstrings are too tight, you may experience low back pain. Stretching your hamstrings can help ease and prevent this kind of pain.Try touching your toes from a standing position. You can also lie on your back and bring your leg towards your head. If you can’t reach your toes, you can use a strap or grab onto part of your leg.You can also try a one-legged hamstring stretch from a standing position. If you’re active, try placing your heel on something about waist-high. For a more advanced stretch, do this while in a one-legged squat.
Benefits of Hamstring Stretches
The hamstrings play an important role in posture and lower back pain. They control movements in your legs and pelvis.
Your spine is anchored between two hip bones that comprise the pelvis. The pelvis and thelumbar spinemove together. When the hamstring muscles contract, it can cause aposterior pelvic tilt. This is a tipping of the tailbone down towards the back of the thigh.
Thehip musclesand hamstrings alter, and sometimes correct, the position of the pelvis. Tight hamstrings contribute to lower back pain. Chronically contracted hamstrings pull on the pelvis and flatten the normal arch of your lower back. This can overstretch and weaken muscles, causinglower back pain.
Properly stretching your hamstrings helps to ease and prevent back pain.When you stretch, you should not feel pain in your lower back, hips, or legs. If you do, try a different stretch and be careful not to stretch too far. People with chronic lower back pain or disc disease should start with the lying hamstring stretch.
Summary
If your hamstrings are too tight, you may experience low back pain. Stretching your hamstrings can help ease and prevent this kind of pain.
Try touching your toes from a standing position. You can also lie on your back and bring your leg towards your head. If you can’t reach your toes, you can use a strap or grab onto part of your leg.
You can also try a one-legged hamstring stretch from a standing position. If you’re active, try placing your heel on something about waist-high. For a more advanced stretch, do this while in a one-legged squat.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bazzaz-Yamchi M, Naghdi S, Nakhostin-Ansari A, et al.Acute and short-term effects of dry needling in patients with chronic nonspecific low back pain and hamstring tightness: a pilot study. Schwartz SG, ed.The Scientific World Journal. 2021;2021:1-6. doi:10.1155/2021/7259956Cakar HI, Cidem M, Sebik O, et al.Whole-body vibration-induced muscular reflex: Is it a stretch-induced reflex?.J Phys Ther Sci. 2015;27(7):2279-2284. doi:10.1589/jpts.27.2279Reis FJJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi.10.4184/asj.2015.9.4.535Park D sung, Jung S hwa.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.PTRS. 2020;9(3):140-148. doi:10.1155/2021/7259956
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bazzaz-Yamchi M, Naghdi S, Nakhostin-Ansari A, et al.Acute and short-term effects of dry needling in patients with chronic nonspecific low back pain and hamstring tightness: a pilot study. Schwartz SG, ed.The Scientific World Journal. 2021;2021:1-6. doi:10.1155/2021/7259956Cakar HI, Cidem M, Sebik O, et al.Whole-body vibration-induced muscular reflex: Is it a stretch-induced reflex?.J Phys Ther Sci. 2015;27(7):2279-2284. doi:10.1589/jpts.27.2279Reis FJJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi.10.4184/asj.2015.9.4.535Park D sung, Jung S hwa.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.PTRS. 2020;9(3):140-148. doi:10.1155/2021/7259956
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bazzaz-Yamchi M, Naghdi S, Nakhostin-Ansari A, et al.Acute and short-term effects of dry needling in patients with chronic nonspecific low back pain and hamstring tightness: a pilot study. Schwartz SG, ed.The Scientific World Journal. 2021;2021:1-6. doi:10.1155/2021/7259956Cakar HI, Cidem M, Sebik O, et al.Whole-body vibration-induced muscular reflex: Is it a stretch-induced reflex?.J Phys Ther Sci. 2015;27(7):2279-2284. doi:10.1589/jpts.27.2279Reis FJJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi.10.4184/asj.2015.9.4.535Park D sung, Jung S hwa.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.PTRS. 2020;9(3):140-148. doi:10.1155/2021/7259956
Bazzaz-Yamchi M, Naghdi S, Nakhostin-Ansari A, et al.Acute and short-term effects of dry needling in patients with chronic nonspecific low back pain and hamstring tightness: a pilot study. Schwartz SG, ed.The Scientific World Journal. 2021;2021:1-6. doi:10.1155/2021/7259956
Cakar HI, Cidem M, Sebik O, et al.Whole-body vibration-induced muscular reflex: Is it a stretch-induced reflex?.J Phys Ther Sci. 2015;27(7):2279-2284. doi:10.1589/jpts.27.2279
Reis FJJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi.10.4184/asj.2015.9.4.535
Park D sung, Jung S hwa.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.PTRS. 2020;9(3):140-148. doi:10.1155/2021/7259956
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
