8 Easy Hamstring Stretches You Can Do Anywhere

You’ve probably felt the pull of tight hamstrings at some point. Numerous activities –– from running a marathon to sitting at a desk all day –– can cause these muscles to tighten up. 

Your hamstrings consist of three muscles along the back of your thigh. They run from the bottom of your pelvis to the bottom of your knee. This key muscle group works in opposition to the quadricep muscles at the front of your thigh. By allowing you to bend your knees and extend your hips, your hamstrings help you walk, run, and jump. But, because you rely on your hamstrings for these everyday movements, they may be prone to stiffness. 

Fortunately, simple hamstring stretches can relieve or prevent tightness and increase flexibility. 

Simple hamstring stretches for tight muscles

Stretching is a simple yet effective way to release tight hamstrings. Both static and dynamic stretches can increase hamstring flexibility. Doing a complete stretching routine before and after exercise can also help prevent muscle soreness and promote muscle recovery. Plus, keeping your hamstrings loose and flexible will help you stay mobile and ready for everything from sports to everyday activities. 

These seven hamstring stretches can help you get started. But be sure to consult your healthcare provider before trying new exercises. 

1. Supine hamstring stretch

The supine hamstring stretch is a gentle way to loosen your muscles. 

• Step 1: Lie on your back with your knees bent and your feet flat on the floor. As your flexibility improves, you can straighten one leg on the floor while bending the other leg at the knee.

• Step 2: Straighten your right leg up toward the ceiling. 

• Step 3: Slowly pull your right leg toward your chest. You can keep your leg straight or bend it slightly at the knee. 

• Step 4: Gently grab your calf below the knee or your thigh above the knee to deepen the stretch. Or use an exercise strap looped over the sole of your right foot. If you’re using a strap, hold the ends of it in each hand and gently pull your leg toward your chest.

• Step 5: Hold the stretch for 15-30 seconds. Then, lower your leg to the starting position. 

• Step 6: Switch legs and repeat. 

• Step 7: Do this 2-3 times for each leg. 

2. Doorway hamstring stretch

The doorway stretch lengthens your hamstrings and may reduce strain on your lower back. 

• Step 1: Lie on your back with your sit bones centered a few inches from the right side of an open doorway. Bend your knees and keep your feet flat on the floor. 

• Step 2: Keep your left leg bent and extend your right leg up. Place your right sole or heel against the wall to the right of the doorway or along the doorjamb. 

• Step 3: Move a few inches away from the doorway if the stretch is too intense. 

• Step 4: Hold the stretch for 15-30 seconds. 

• Step 5:  Extend your left leg, placing it straight through the doorway to deepen the stretch. 

• Step 6: Repeat 2-3 times with each leg. 

3. Modified hurdler hamstring stretch

You can engage your hamstrings, hip flexors, and inner thigh muscles with the modified hurdler hamstring stretch. 

• Step 1: Sit upright on the floor with your back upright and your left leg extended straight. 

• Step 2: Bend your right knee, placing the sole of your right foot against your inner left thigh. 

• Step 3: Fold at the waist and reach your hands toward your left leg. 

• Step 4: Hold the position for 15-30 seconds. 

• Step 5: Switch legs and repeat. 

• Step 6: Repeat 2-3 times on each side. 

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4. Seated forward bend

At first glance, the seated forward bend might look simple. But it can provide a gentle yet deep stretch for your hamstrings and calves. 

• Step 1: Sit on the floor with your back upright and your legs extended straight. 

• Step 2: Inhale and reach your arms straight up. 

• Step 3: Exhale and slowly fold at the waist, bringing your torso to rest on your thighs. Keep your knees straight and your arms extended, reaching as far as you can toward your ankles or feet.

• Step 4: Grab your ankles, feet, or calves — whichever you can reach. You should feel a gentle stretch in your hamstrings.

• Step 5: Hold the position for 15-30 seconds. 

• Step 6: Repeat the stretch 3 times. 

5. Standing toe touch

The standing toe touch is another seemingly simple stretch that can pack a punch. It engages your abdominals and stretches your hamstrings and calves. 

• Step 1: Stand tall with your shoulders back and your back straight. 

• Step 2: Inhale as you hinge at the hips, folding forward to reach toward your toes. Reach as far as you can while keeping your knees straight. 

• Step 3: Exhale and stretch deeper, touching your toes or holding your ankles. 

• Step 4: Hold the stretch for 15-30 seconds.

• Step 5: Slowly return to standing. 

• Step 6: Repeat the stretch 3 times.  

6. Standing hamstring stretch

With the crossed-leg standing hamstring stretch, you engage the hamstrings in both legs at the same time. 

• Step 1: Stand up straight and cross your right foot in front of your left to deepen the stretch in your left leg. If this is too intense, you can keep your feet flat on the floor for a gentler stretch. 

• Step 2: Slowly bend at the waist, lowering your forehead toward your right knee. Try to keep your knees straight. You should feel the stretch in your right and left legs. 

• Step 3: Hold the position for 15-30 seconds before returning to standing. 

• Step 4: Cross your left foot in front of your right and repeat. 

• Step 5: Repeat 2-3 times with each leg. 

7. Downward-facing dog

Practicing yoga is a great way to increase your flexibility. And downward dog is a go-to position for flexibility. It lengthens your spine and stretches your hamstrings, calves, and arms. 

• Step 1: Kneel on all fours with your wrists directly under your shoulders and your knees under your hips. Tuck your toes and lift your heels.

• Step 2: Press your palms into the floor to lift your knees and raise your hips toward the ceiling. 

• Step 3: Straighten your legs as you press your heels into the floor. Your body will make an upside-down V shape. 

• Step 4: Hold the pose. Keep your neck and spine neutral, and try not to lock your elbows or knees. 

• Step 5: Slowly lower your knees toward the floor to release the pose. Return to the starting position. 

8. Hamstring foam rolling

Foam rolling exercises can help reduce muscle tightness and promote exercise recovery. Try this hamstring roll to reduce soreness and tension. 

• Step 1: Sit upright on the floor with your legs extended. Put a foam roller under your hamstrings. 

• Step 2: Press your palms on the floor just behind your hips. Then press your body weight into the foam roller and push your butt backward to slide the foam roller along the back of your thighs. Keep it above your knees. 

• Step 3: Slide the foam roller back up to the starting position.

• Step 4: Keep moving the foam roller up and down the backs of your thighs for 30-60 seconds. Pause over any particularly tense or tender spots. 

What causes tight hamstrings?

Tight hamstrings may cause stiffness and soreness that limit your mobility. Common causes of tight hamstrings include:

• New or vigorous exercise: New or higher-intensity exercise can cause hamstring muscles to tighten or be sore. This is especially true for exercises that stress your hamstrings, such as squats, sprints, and weightlifting. 

• Overuse: Overusing muscles during sports and other activities that involve repetitive movements may tighten your hamstrings. Examples include cycling, long-distance running, tennis, and soccer. 

• Prolonged sitting: Believe it or not, inactivity can also lead to tight hamstrings. When you sit for prolonged periods, especially with poor posture, your hamstrings flex and shorten, making them stiff when you stand. 

• Muscle weakness: There’s truth to the idea that if you don’t use it, you lose it. Inactivity, including too much sitting, can weaken your glutes and hip flexors. When these muscles are weak, your hamstrings work even harder to compensate, making them more prone to tightness and injury. 

• Muscle strain or other hamstring injuries: Tight hamstrings shouldn’t be confused with muscle strain or other hamstring injuries that cause more severe symptoms. Previous hamstring injuries can also make you more susceptible to stiff hamstrings. 

Is it good to stretch a sore hamstring?

It depends on your symptoms. If you have tight or mildly sore hamstrings after prolonged inactivity or a workout, some gentle stretches may help reduce muscle stiffness. 

But it could be a sign of injury if you have acute or sudden pain in your hamstrings –– especially during exercise, sports, or other physical activities. If this is the case, it’s best to skip stretching and other home remedies and talk to your healthcare provider. You should also talk to your provider if mild symptoms worsen or don't improve in a week. 

How can you tell if your hamstring is tight, torn, or pulled?

You might notice minor muscle aches, tenderness, and stiffness when your hamstrings are tight. These symptoms could be a sign of delayed onset muscle soreness (DOMS) or a mild muscle strain or pull. Strains occur when you overload or overstretch a muscle. 

Symptoms of DOMS or a mild hamstring strain usually improve with self-care, such as rest, ice, stretching, and strengthening exercises. And they often resolve after a few days. 

But, because tight hamstrings are prone to injuries, your symptoms could indicate more serious issues. This includes a partial or complete hamstring tear. In those cases, you might experience more severe symptoms, such as: 

• Sudden, sharp pain in the back of your thighs 

• Swelling shortly after injury

• Hamstring muscle weakness that lasts for weeks 

• Bruising or discoloration at the back of your thigh or lower leg

• Difficulty standing, walking, or moving the affected muscles 

Talk to your healthcare provider if your symptoms last longer than a week. And seek immediate medical attention if you can't walk or move the affected leg. 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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