Hamstring Stretches: 6-Move Routine
A gentle 6-move hamstring stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 5 minutes |
| Muscles | Hamstrings |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Inchworm | 30 sec |
| 2. The Straddle | 30 sec |
| 3. 90/90 Hamstring | 30 sec |
| 4. Runner's Stretch | 30 sec |
| 5. Front Leg Raises | 30 sec |
| 6. Hamstring Stretch | 30 sec |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. Inchworm
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
2. The Straddle
Begin in a seated, upright position. Start by extending your legs in front of you in a V. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.
3. 90/90 Hamstring
Lie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
4. Runner's Stretch
It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor. Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
5. Front Leg Raises
Stand next to a chair or other support, holding on with one hand. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.
6. Hamstring Stretch
Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor. Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.