Hamstring Exercises
Hamstring Exercises
Lying Hamstring Stretch
Target : This exercise allows you to get a deeper stretch in your hamstrings than normal.
How to Perform
  • Holding a resistance band, lie face down on floor with knees bent, feet flat on floor in front of you.
  • Grab one end of resistance band with each hand and lift left leg toward ceiling, directly over hips.
  • Place middle of band over bottom of left foot.
  • Gently pull leg toward you with band, keeping your buttocks down, stopping when you start to feel resistance in the back of your leg and your low back is slightly lifted from floor.
  • Hold for 15 to 30 seconds; release. Switch legs and repeat.
Tips :

Stop pulling band when you start to feel resistance in your hamstrings. Avoid doing this exercise when having excess shoulder pain.

Sitting Straight Leg Stretch
Target :This basic stretch isolates your hamstrings as you lean forward.
How to Perform
  • Sit on floor with back tall, legs extended in front of you.
  • Extend arms and reach toward toes, bending as far as possible from waist while keeping knees straight.
  • Hold for 15 to 30 seconds; release.
Tips :

Only go as far as comfortable if you are really tight. Back Pain people should do after consulting physician.

Supine hamstring stretch
Target : The most restful way to stretch the hamstring muscles (biceps femoris, semi-membranosus, semi-tendinosus).
How to Perform
  • laying on your back in a doorway, place heel against the doorframe
  • have the other leg either straight along the ground or knee bent with foot on floor.
  • keep knee very slightly bent to protect the sciatic nerve.
Tips :

The medial side (semi-membranosus/tendinosus) can be biased slightly by turning the leg slightly outwards. The lateral side (biceps femoris) can be biased by turning the leg slightly inwards.