6 Hamstring Stretches for Tight Muscles and More Flexibility

This classic warm-up move is the perfect way to warm up for your workout and get ready for more hamstring stretches. Bonus: It doubles as a core strengthener as well.

A. Start standing with feet hip-width apart.

B. Hinge at the hips to fold forward, reaching palms to the floor (bending knees if necessary).

C. Keeping core tight and legs straight (but not locked), walk hands forward to come to a high plank position.

D. Pause, then reverse the movement to walk hands back to feet and stand to return to start.

Do 5 to 10 reps.

How do you stretch hamstrings without getting on the floor? (You know, like after a long flight or when you're waiting in line for coffee after a run.) Try this standing hamstring stretch anytime you're feeling a little tight.

A. Stand with feet hip-width apart.

B. Shift weight into the left foot and extend the right leg slightly forward so heel rests on the floor.

C. Reach arms diagonally towards the right foot, sit hips back, and bend left knee until there's a stretch in the right hamstring.

D. Hold for 10 seconds. Switch sides; repeat.

Repeat 3 times per each side.

Many yoga moves are perfect for working on your hamstring mobility, such as this variation of downward dog.

A. Start on all fours in a tabletop position.

B. Lift hips up and back, gently straightening legs to move into downward dog.

C. Bend both knees slightly, reaching tailbone toward the ceiling. Hold for 3 counts.

D. Straighten legs to fully extend into downward dog. Hold for 3 counts.

Do 5 to 10 reps.

This modified lunge is a great way to stretch tight hamstrings and also the hip flexor on the opposite side.

A. Start in a lunge position with the right leg forward, left heel lifted.

B. Lower palms to the floor to frame the right foot. Hold for 3 counts.

B. Send hips back and gently straighten the right leg, keeping spine long. Hold for 3 counts.

Repeat 3 to 5 times. Switch sides; repeat.

Get even deeper into your lunges by lowering the back knee. You'll open both the front and back of your hips (including your hamstrings) with this move.

A. Start in a lunge with the right foot forward. Drop the left knee to the floor to move into a low lunge.

B. Keeping back toes tucked, lean back to sit on the rear foot, straightening the right leg. Reach arms forward and keep spine long. Hold for 3 counts.

C. Shift hips forward into low lunge to stretch the left hip flexor. Hold for 3 counts.

Repeat 3 to 5 times. Switch sides; repeat.

This hamstring stretch is especially useful for runners who tend to overexert their leg muscles without letting them cool down.

A. Lie face-up on the floor and loop a towel or resistance band around the ball of the right foot.

B. Gently stretch the leg straight up. Keep both knees straight, with the opposite leg flat on the foor.

C. Relax your ankle to stretch the calf and hamstring.

Hold for 1 minute. Switch sides; repeat.