Simple Hamstring Stretches & Exercises

List of effective hamstring stretches, prevent cramps and injuries to your hamstrings.

There are a lot of great hamstring flexibility exercises, this page has a few of the best. I personally find stretching my hamstrings stress releasing and it's one of my favourite areas to stretch. You could spend 5 minutes doing 1 or 2 of these exercises 2 or 3 times a week to increase your flexibility.

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Basic standing hamstring stretch

Great for stretching the hamstrings and also the lower back muscles.

Technique

Stand with your feet together and your legs straight.

Reach down as far as you can until you feel the stretch in your hamstrings.

Hold for about 10-15 seconds 3-5 reps.

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Basic hamstring stretch (seated version)

Technique

Sit on a mat or the floor, legs straight feet together in front of you.

Keep you feet vertical, now stretch forward until you feel the stretch.

Hold for about 10-15 seconds then release 3-5 reps

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Bent over hamstring stretch

bent over hamstring stretching

Technique

From a standing position, bring your left leg straight out in front of you, so your feet are about 3 - 4 foot apart keep both legs straight.

Place your left hand on your left knee and push down on your left leg, you should start to feel your left hamstring stretching.

If you keep your back leg straight you should also start to feel your calf muscle stretching.

Hold for 10-15 seconds then repeat with the other leg 3-5 reps.

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Lying down hamstring stretch

lying one leg hamstring stretching

Technique

Lie on your back, keep your body straight and your feet together.

Now raise one leg up as far as you can and grab it behind the knee or around that area, keep your legs as straight as possible.

With your arms pull your leg towards you, find a good level of resistance and hold.

Hold for 10-15 seconds 3-5 reps.

Total Body Workout Routine

This post contains a full body workout, resistance workout to train your whole body which targets all the major muscle groups.

This total body weight lifting workout is the only workout you will need, train your whole body in one workout that will build muscle and tone your body. The exercises in this routine will train your whole body and all the major muscle groups in one simple workout.

Use low reps and high resistance for muscle building, or use low resistance and high reps for a complete body toning workout.

You will need exercise equipment to complete this workout, including a bench, barbell and a pair of dumbbells.

Total Body Workout Routine

• Bench press, the bench press trains your chest, triceps and shoulders - 4 Sets of 8 - 10 reps

• Lat rows, works yours upper back, biceps and shoulders - 4 Sets of 8 - 10 reps

• Bicep curls, works your biceps and forearms - 3 Sets of 8 - 10 reps

• Lying triceps extensions, works your triceps and forearms - 3 Sets of 8 - 10 reps

• Squats, works your thighs, hamstrings, buttocks and the lower back - 4 Sets of 8 - 10 reps

• Lunges, works you Buttocks and thighs - 4 Sets of 8 - 10 reps

• Leg raises, trains your abdominal muscles - 3 Sets of 10 - 20 reps

Warm up properly before trying this workout.