7 Best Hamstring Stretches - Myprotein™

Developing strength and power in the hamstrings is key to the success of any athlete, however, many individuals neglect the necessary mobility work required to remain flexible and injury-free. Maintaining good flexibility in your hamstrings is a prime way to reduce the risk of a strain during exercise. Try out these stretches to make sure your hamstrings stay bulletproof;

1. Lying Hamstring Stretch

This stretch allows you to slightly alter which of the hamstrings are being preferentially lengthened/stretched by rotating your foot inwards or outwards, and thus you are able to develop more mobility in each of the hamstring muscles individually.

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• Lying supine (with your back flat on the floor) with both legs straight, elevate one leg until you can hold it.
• Keep the other leg flat on the floor and use your arms to facilitate a greater stretch in the elevated leg.
• Only go as far as you can feel a stretch whilst keeping the leg straight.
• Hold the position for around 10 seconds before repeating on the opposite leg.

2. Sit and Reach

This method really exposes any deficiencies in your existing hamstring mobility. With a straight knee and hip flexion, the biceps femoris long head, which runs across both the knee and hip joint, is forced into a stretched position, which can be difficult to achieve with other stretches.

• Sit on the floor with your legs laid straight in front of you, with the back of your knee pressed to the floor.
• Bending only at the hips (allowing the lower back to also round), lean forwards towards your toes.
• Reach for your toes and hold the position where you begin to feel a stretch in your hamstrings (do not try to force yourself beyond your limits as this may result in injury!).
• Hold for around 10 seconds before relaxing.
• Perform multiple rounds, similar to a sets/reps/rest plan (i.e. 3x10secs, 15secs rest).