Hamstring Stretches for Flexibility and Recovery
Supine, standing, wall-supported, and dynamic hamstring stretches.
Hamstrings tolerate mobility work best when the pelvis stays controlled and knees can soften. Dynamic flossing can be useful before long static holds.
- Stretches
- 12
- Routines
- 6
- Avg.
- 2m
Stretches
Best hamstrings stretches
Standing Roll Down
Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.
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World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
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Hamstring Floss
Shift between a bent-knee lunge and a straightened front leg to glide the hamstring.
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Legs Up the Wall
Rest your legs up a wall or couch and let the breath become slower.
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Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
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Supine Hamstring Strap
Loop a strap or towel around one foot and extend the leg toward the ceiling.
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Wide-Leg Forward Fold
Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.
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Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
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Downward Dog Pedal
Lift hips into downward dog and alternate bending one knee while lengthening the other heel.
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Hamstring Sweep
Reach hips back, straighten the front leg, and sweep hands toward the toes.
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Supported Forward Fold
Fold forward over pillows or a chair so the body can fully relax.
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Wall Hamstring Scoot
Lie near a wall with one leg up and adjust distance until the stretch is steady.
View stepsRoutines
Guided routines that include this area
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Ankle & Foot Mobility
Foot, toe, ankle, and calf work for walking, running, and squat comfort.
FAQ
Should I lock my knee during hamstring stretches?
No. A soft knee usually makes the stretch cleaner and reduces nerve tension.
What equipment helps hamstring stretching?
A strap, towel, wall, or blocks can make hamstring stretches more controlled and repeatable.