5 Hamstring Stretches That'll Make Your Legs Feel Amazing

Let's be real - having tight hamstrings is the worst. Whether you've been smashing out leg day week after week, sitting at your desk all day, or just waking up feeling stiff, having tight muscles at the back of your thighs can seriously hold you back and make life uncomfortable.

The good news? Hamstring stretches can make a world of difference. We're talking better flexibility, reduced muscle tension, improved workout performance, and way less discomfort during everyday life.

So grab your mat (or just a comfy spot on the floor), and let's go through some of the best hamstring stretches to help you get some release down the backs of your legs.

Why do hamstrings get tight in the first place?

Before we jump into the stretches, let's talk about why your hamstrings might be feeling like guitar strings so you can avoid them tightening up again in the future. It's usually a sign that your body needs a little more movement, stretching or balance.

• Sitting too much: If you're working at a desk or spending hours on the couch, your hamstrings are in a shortened position for way too long. Over time, this can lead to tightness and reduced flexibility.

• Skipping the warm-up or cool-down: Jumping straight into a workout without properly warming up (or skipping stretches afterwards) can leave your muscles tight and tense.

• Overtraining or undertraining: Doing tons of leg-focused exercises (hello, squats and deadlifts) without balancing them with proper stretching can cause tightness. On the flip side, if you're not moving much at all, your muscles can get stiff from lack of use.

• Weak glutes or core: When your glutes or core aren't pulling their weight, your hamstrings often compensate, which can lead to overuse and tightness.

• Poor posture: Believe it or not, how you stand and sit affects your hamstrings. An anterior pelvic tilt (when your pelvis tilts forward) can put extra strain on your hamstrings and make them feel tight.

Standing forward fold

Simple, effective, and feels so good after a long day.

How to do it: Stand with your feet hip-width apart. Hinge forward at the hips and let your upper body hang toward the floor. You can bend your knees slightly if needed. Reach towards your toes, let your arms dangle or grab opposite elbows. Hold for 30 seconds, breathing into the stretch.

Single Bent-Leg Seated Fold

Perfect if you're super tight or new to stretching - bending one leg lets you ease into the stretch.

How to do it: Sit on the floor with your legs extended in front of you. Bend one knee and place your foot against your straight leg. Sit up tall, then hinge forward as you reach towards the foot of your straight leg. Hold for 30 seconds and focus on lengthening your spine rather than forcing the stretch.

Seated wide-leg forward fold

This stretch targets your hamstrings and your inner thighs, so you'll feel it in a few spots.

How to do it: Sit on the floor and extend your legs out wide in a V-shape, keeping your feet flexed. Sit up tall, then hinge forward from your hips, walking your hands forward along the floor between your legs. Keep your back as straight as possible and avoid rounding your shoulders. You can walk your hands forward in the middle, or toward one leg at a time for a deeper stretch on each side. Hold for 30 seconds.

Standing hamstring stretch

This classic is great for a quick stretch anywhere, no equipment needed.

How to do it: Stand with your feet hip-width apart. Step your right foot forward and flex your toes toward the ceiling. Keep your left knee slightly bent and hinge forward at the hips, reaching your hands toward your right shin or the floor. Hold for 20-30 seconds, then switch sides.

Lying single-leg hamstring stretch

A gentle, back-friendly stretch that isolates one hamstring at a time for a controlled, effective release.

How to do it: Lie on your back with both knees bent and feet flat on the floor. Extend your right leg straight up toward the ceiling, keeping your left foot on the ground. Hold the back of your right thigh or calf with both hands and gently pull your leg toward your chest. Keep your right leg as straight as possible without locking your knee. Hold for 20-30 seconds, then switch sides.

Loosen up, stat

The best part? You can mix and match these depending on what your body needs that day.

Try adding a few of these stretches to your cooldown routine, or sneak them in during your workday if you've been sitting for too long. Your hamstrings will thank you!