There’s nothing more uncomfortable than having tight muscles after you’re done with a workout, or maybe after practicing a sport or running a few miles. It limits your range of motion and makes it difficult to get on with your day, let alone do other physical activities!

When it comes to tightness in your lower body, the hamstrings at the back of your legs are probably the first to come to mind. These muscles can get tight pretty quickly after a good workout session or due to poor workout form in which your core isn’t engaged enough, so the tension shifts to your posterior chain.

Since muscle tightness can’t always be avoided, we’re here to help you relieve it when it happens. Here are some of the best hamstring stretches that you can try whenever you experience that uncomfortable extra tightness at the back of your legs after a tough hamstring workout!

Seated hamstring stretch

This is one of the simplest stretching exercises for hamstrings and one you’re probably already familiar with. The reason why it’s so popular it’s because of how easy and effective it is to perform!

How to do it:

1. Sit on the floor and extend your legs straight in front of you, keeping your back upright and making sure you’re not bending your knees.
2. Begin the stretch by lowering your torso as you extend your arms and reach for your toes with your hands.
3. Go as low as you can without bending your knees until you feel a light stretch in your hamstrings, hold for 15-30 seconds, then return to the starting position.
4. Repeat 3 times.

Standing hamstring stretch with crossed legs

While this is technically a unilateral stretch, it still stretches both hamstring muscles at once, just at different degrees. And be careful keeping your balance so you don’t stumble!

How to do it:

1. Stand upright with your back straight and cross your right leg over the left leg so that your right foot is on the left side, keeping your feet together.
2. Begin the stretch by lowering your torso and extending your arms down as if trying to touch your toes.
3. Bend down as much as you can without flexing your knees until you feel the light stretch in your hamstrings, hold for 15-30 seconds, and go back to the standing position.
4. Switch to the opposite side and repeat.

Downward dog bend and stretch

Yoga poses such as the downward dog are great for stretching after any workout, and you can even incorporate them into your daily routine to take extra care of your muscles!

How to do it:

1. Stand straight with your feet closer than hip-width apart and bend down until your hands touch the ground, bending your knees in the process.
2. Begin the stretch by extending your knees, keeping your hands and feet in place, and only straightening your legs to form a downward V with your body.
3. Hold this position for 3 seconds as you feel the stretch on your hamstrings, then bend your knees again.
4. Repeat 5-10 times.

Hurdler stretch

This stretch is similar to the seated hamstring stretch, except this one is unilateral, working on one leg at a time while the other one is tucked in.

How to do it:

1. Sit on the floor with your back straight and fully extend your right leg in front of you while you tuck the other leg in, pulling your left foot against your left thigh.
2. Begin the stretch by lowering your torso as you extend both arms to reach for your right foot.
3. Bend down as much as possible while feeling the stretch on your hamstrings, hold for 15-30 seconds, and return.
4. Switch to the opposite side and repeat.

Lying hamstring stretch with resistance band

When it comes to stretching, resistance bands can be your best friends because they offer constant tension throughout the stretch. If you don’t have one yet, make sure to get yours at UPPPER Long Resistance Bands!

How to do it:

1. Lie down on the floor with both knees bent and your feet firmly planted on the floor, then bring your right leg up and loop a long resistance band around your right foot.
2. Begin the stretch by extending your right leg upward as you pull from the resistance band, making sure your leg is as straight as possible.
3. Hold this position for 15-30 seconds, feeling the stretch on your hamstring, then lower your leg.
4. Switch to the opposite side and repeat.

Seated wide-leg hamstring stretch

Another bilateral seated hamstring stretch similar to the first one, this time opening your legs on the floor as much as you can for a serious stretch.

How to do it:

1. Sit on the floor with your legs fully extended in front of you and your back straight, then separate them as much as you can without bending your knees.
2. Begin the stretch by extending your arms and lowering your torso forward, reaching with your hands as far as you can while keeping your legs straight.
3. Hold the stretch for 15-30 seconds while you feel the light stretch on both hamstrings, then go back.
4. Repeat 3 times.

Lunging hamstring stretch

Lunges are incredibly effective at building strength and power in your lower body, and you can also use the lunging position to stretch your legs – particularly your hamstrings!

How to do it:

1. Keeping your back straight, get into a lunge position by putting your left knee and right foot on the floor, making sure both knees are bent at 90 degrees.
2. Begin the stretch by straightening your right leg in front of you as you lower your torso, extending both arms to reach for your foot.
3. Feeling the light stretch in your hamstring, hold this position for 15-30 seconds, then return to the starting position.
4. Switch to the opposite side and repeat.

Ragdoll pose

This is another yoga pose that works effectively as an easy hamstring stretch, and as the name suggests, the loose movement is similar to that of a ragdoll.

How to do it:

1. Stand upright with your feet hip-width apart, your back straight, and both arms to the sides of your body.
2. Begin the stretch by bending down at the waist, letting your upper body hang down as low as you can as you bend your arms, holding each elbow with the opposite hand.
3. Hold this position for 15-30 seconds as you feel the stretch on both hamstrings, then stand back up.
4. Repeat 3 times.

Keep your muscles healthy by stretching them

Proper rest and recovery are essential for your muscles after every workout, especially if you have a demanding fitness routine. By stretching, you’ll help your muscles release all the built-up tension for a speedy recovery, so make sure to add some of these good hamstring stretches to your post-workout routine!

And if you don't have a trusty resistance band yet, check out our UPPPER Short Resistance Bands and Long Resistance Bands! Our bands are made with your fitness needs in mind, making them high-quality, durable, and comfortable. Plus, they come in a variety of different styles and three resistance levels for you to choose from!