Different Hamstring Stretches

Tight hamstrings are a fairly common problem, thanks to the long hours many of us log behind desks. Even if you are active and athletic, your hamstrings could still likely use a little extra attention--these muscles are very prone to tears during sports or exercises, in part because the quadricep muscles that counterbalance the hamstrings are typically overdeveloped in comparison. Trying some different hamstring stretches will loosen up these muscles and help you avoid injuries.

  1. Assisted Hamstring Stretch

    • To perform the assisted hamstring stretch, you'll need either a resistance band or a towel. Lie down on your back with your left leg bent at a 90-degree angle and your left foot planted firmly on the ground. Extend your right leg straight up into the air. Wrap the resistance band or towel around the arch of your right foot. Grasp each end of the band or towel in each hand and gently pull down while pushing against the band or towel with your right foot. You should push only to the point where you feel your muscles engage. Essentially, you should be pulling with your hands but resisting the pull with your foot. Hold for at least 30 seconds, then repeat on the other side.

    One Leg Over

    • Sit on the floor with your legs extended straight in front of you. Lift your left leg and bend it at a 90-degree angle, then cross it over your right knee and place your left foot on the ground. Place your right elbow against your left outer thigh, and use your elbow to gently push your bent leg further across your body until you feel a stretch. Hold for at least 30 seconds, then repeat on the other side.

    The Pretzel

    • Lie on your back with both knees bent at a 90-degree angle. Lift your right leg up off the ground, cross your right leg over your left leg and rest your right ankle on your left thigh. Wrap both hands behind your left knee and lift your left leg off the ground slightly. Using both hands, gently pull your left knee closer to your body until you feel the stretch in your right hamstring, hip and glute. Hold for at least 30 seconds, then repeat on the other side.

    The Inchworm Stretch

    • This stretch may look funny, but it's actually a bit of a challenge. Start by standing with your feet hip-width apart. Slowly bend over at the waist until your hands touch the floor, about 8 to 12 inches from your feet. Keep your legs as straight as possible as you reach forward. Walk your hands out until you're in plank position, as if you're about to do a push-up. From here, slowly walk your feet back up to your hands, still trying to keep your legs as straight as possible. Try to do two sets of 8.