Hamstrings Stretches
Hamstring tightness usually isn't about the hamstrings themselves — it's about pelvis position and nervous-system tolerance to the stretched position. People who sit a lot develop posteriorly tilted pelvises that make the hamstrings feel chronically short even when their length is fine. The stretches below address both: hands-and-knees and seated forward folds work the muscle directly, while pigeon and figure-four address the deeper hip rotators that often refer into the hamstring line.
24 hamstrings stretches in the Body Fix library
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Seated Forward Fold (Paschimottanasana)
Sit on the floor with legs straight in front, hinge at the hips and reach your hands toward your feet while keeping your spine as long as possible.
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Standing Forward Fold (Uttanasana)
Stand with feet hip-width apart, hinge at the hips and fold forward letting your hands reach toward the floor with a slight bend in the knees to protect the lower back.
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Triangle Pose (Trikonasana)
Stand with feet wide apart, turn one foot out 90 degrees, extend arms wide, and hinge sideways to bring one hand toward your shin while the opposite arm reaches skyward. Alternate sides.
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Lizard Pose (Utthan Pristhasana)
Step one foot to the outside of your same-side hand in a low lunge, lower your back knee to the floor, and sink your hips toward the ground for a deep hip flexor and groin stretch. Alternate sides.
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Butterfly Stretch (Baddha Konasana)
Sit on the floor with the soles of your feet together and heels drawn toward your body, gently press your knees down toward the floor while folding your torso forward.
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World's Greatest Stretch
Step into a deep lunge, place both hands inside the front foot, lower your back knee, then rotate the chest open by reaching the inside arm toward the ceiling and hold. Alternate sides.
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Lizard Quad Combination Stretch
From lizard pose, reach the same-side hand back to hold your back ankle, pulling it toward your glute for a combined hip, quad, and hamstring stretch.
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Standing Hamstring Stretch
Place one heel about 1 foot in front of you, or one step forward, and keep the leg straight. Hinge forward at the hips until you feel the pull along the back of the front leg. (You can put your heel on a step or chair if it is easier.) Alternate sides.
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Seated Single-Leg Hamstring Stretch
Sit on the floor with one leg extended and the other bent with sole against the inner thigh, then hinge forward over the straight leg keeping your back flat. Alternate sides.
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Supine Hamstring Stretch
Lie on your back, draw one knee to your chest then extend the leg toward the ceiling holding the back of the thigh or calf until you feel the stretch down the back of the leg. Alternate sides.
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Supine Hamstring Stretch with Towel
Lie on your back, loop a towel around one foot, extend the leg toward the ceiling, and use the towel to gently pull it closer while keeping your knee straight.
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Wide-Legged Forward Fold (Prasarita Padottanasana)
Stand with feet wide apart, hinge forward at the hips and walk your hands toward the floor between your feet, keeping your legs as straight as possible.
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Seated Straddle Stretch
Sit on the floor with legs spread wide apart, flex your feet, and hinge forward from the hips walking your hands out between your legs to feel the full posterior leg stretch.
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Resistance Band Hamstring Stretch
Lie on your back, loop a resistance band around one foot, extend the leg toward the ceiling, and use the band to gently pull the leg closer without bending the knee. Alternate sides.
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Downward Facing Dog (Adho Mukha Svanasana)
From hands and knees, tuck toes under and lift hips toward the ceiling, straightening legs and pressing heels toward the floor to form an inverted V shape.
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Single-Leg Standing Forward Fold
Stand with feet hip-width apart, shift your weight onto one leg, hinge at the hips, lift the other leg back and up behind you, then fold over the standing leg while keeping your back long. Alternate sides.
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Half Splits (Ardha Hanumanasana)
From a low lunge, straighten the front leg and walk your hands back while flexing the foot, hinging your torso forward over the extended leg to feel the hamstring stretch. Alternate sides.
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Wall Hamstring Stretch
Lie on your back near a wall and extend one leg straight up the wall, adjusting your distance to control intensity, and relax completely into the gravity-assisted hamstring stretch. Alternate sides.
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Full Splits (Hanumanasana)
From a low lunge, slowly slide the front foot forward and the back leg back until both legs are fully extended on the floor in a complete split.
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Wall Hamstring Stretch for Knee Relief
Lie near a wall, place one leg straight up the wall and keep the other flat on the floor, adjusting your distance to control the intensity of the knee and hamstring stretch. Alternate sides.
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Seated Calf Stretch
Sit in a chair, or on the ground if that is easier, with one leg extended. Flex the foot and pull the toes back toward your shin with your hand or a towel to feel the calf and Achilles stretch. Alternate sides.
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Downward Dog Calf Pedal
From downward facing dog, alternately press one heel toward the floor while bending the opposite knee, pedaling your heels to dynamically stretch each calf.
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Seated Towel Calf Stretch
Sit on the floor, wrap a towel around the ball of one foot, keep your knee straight, and pull the towel toward you to draw the toes back into dorsiflexion.
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Resistance Band Calf Stretch
Sit on the floor with one leg extended, loop a resistance band around the ball of the foot, and dorsiflex using the band for gentle assistance.
Frequently asked questions
Why are my hamstrings always tight?
Two main reasons: prolonged sitting (which shortens hip flexors and tilts the pelvis backward, putting the hamstrings on a constant low-grade stretch), and high training loads on the hamstrings (running, cycling) without complementary mobility work. Daily 5-minute mobility sessions typically resolve this within a few weeks.
Should I do static or dynamic hamstring stretches?
Both — but with different timing. Dynamic stretches (leg swings, walking lunges) work best before activity. Static stretches (seated forward fold, supine hamstring stretch with strap) work best after activity or as a standalone mobility session. Hold each static stretch 30–60 seconds for measurable range gains.
Why does my hamstring stretch feel like nerve pain instead of muscle pain?
The sciatic nerve runs through the back of the leg alongside the hamstrings. If a hamstring stretch feels electric, burning, or shoots into the calf or foot, you may be tensioning the nerve — back off, see our notes on sciatica, and consult a healthcare provider if symptoms persist.
Get guided audio, video, and a timer for every stretch with Body Fix free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.