These Stretches Are Going to Give You the Most Flexible Hamstrings in the Room

Kathryna Hancock
Kathryna Hancock

Your tight hamstrings don't just make it impossible to bend over to tie your shoes. They can also cause lower back pain and hip pain and make you feel less agile when running or doing other workouts. But your tight hamstrings are not forever!

Here are the best hamstring stretches you can do. Choose the ones you like or the ones you need and commit to stretching a few times a week — you'll notice a difference! You can do them with your sneakers on, but we recommend slipping your socks and shoes off so you can have full range of motion. Aside from more flexible hamstrings, taking time to breathe deeply and relax into these stretches will allow you to reap the emotional benefits of feeling calmer and more grounded.

Standing Forward Bend
POPSUGAR Photography | Louisa Larson

Standing Forward Bend

  • Stand with the feet hips-width distance apart.
  • Fold the torso and rest the hands on the thighs, shins, or the floor if you can reach.
  • Shift weight forward into the toes to intensify the stretch in the backs of the legs.
  • Stay like this for five deep breaths, nodding the head up and down and from side to side to release the neck.
Wide-Legged Tipover Tuck
POPSUGAR Photography | Louisa Larson

Wide-Legged Tipover Tuck

  • Stand with your feet three to four feet apart, with the heels slightly wider than the toes.
  • Inhale to interlace your hands behind you, pressing the heels of your palms together in a double fist. If this hurts your shoulders, hold opposite elbows instead.
  • As you exhale, fold forward at the hips. Keep the legs straight, pressing your weight forward into your toes. Hold for five deep breaths.
Downward Facing Dog
POPSUGAR Photography | Louisa Larson

Downward Facing Dog

  • Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog.
  • Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms and direct your gaze through your legs or up toward your belly button.
  • Breathe deeply for five breaths.
Three-Legged Dog
POPSUGAR Photography | Louisa Larson

Three-Legged Dog

  • From Downward Dog, step the feet together so your big toes are touching. Keep the left heel on the mat and inhale to raise your right leg in the air, coming into Three-Legged Dog.
  • Hold here for five breaths with the shoulders parallel to the floor, keeping the belly still and breathing into the chest.
Arching Three-Legged Dog
POPSUGAR Photography | Louisa Larson

Arching Three-Legged Dog

  • Begin in Downward Dog. Step the feet together and raise the right leg into the air, coming into Three-Legged Dog.
  • Bend the right knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
  • Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible, your foot and head will touch).
  • Stay here for five breaths, keeping the core strong.
Intense Side Stretch
POPSUGAR Photography | Louisa Larson

Intense Side Stretch

  • Stand so the feet are about three feet apart, with the right foot in front of the left.
  • Fold forward over your straight right leg, resting your hands on the hips or on either side of the front leg, breathing deeply for five breaths.
Bent Standing Split
POPSUGAR Photography | Louisa Larson

Bent Standing Split

  • From standing, bend the right knee and hold onto the right foot. Fold forward and much as you can, resting the left hand on a bench, a block, or the floor.
  • Hold for five breaths.
Lifted Head to Knee
POPSUGAR Photography | Louisa Larson

Lifted Head to Knee

  • Kneel on the ground and straighten your right leg in front of you.
  • Fold forward over your extended leg, enjoying this stretch for five deep breaths.
Side Lunge
POPSUGAR Photography | Louisa Larson

Side Lunge

  • Stand with the feet out wide, about four feet apart.
  • Bend the right leg, coming into a low side lunge.
  • Keep the torso in between the legs or fold over the left leg.
  • Stay here for five breaths.
Seated Straddle
POPSUGAR Photography | Louisa Larson

Seated Straddle

  • Sit in a wide straddle.
  • With straight legs and a straight back, slowly hinge at the hips, reaching out with the chest to prevent the spine from rounding.
  • Rest your hands on your thighs or on the floor.
  • Only fold as far as you can with straight legs, then hold here for five breaths.
One-Legged Seated Straddle
POPSUGAR Photography | Louisa Larson

One-Legged Seated Straddle

  • Sit in a wide straddle.
  • Turn to the right leg and fold over the thigh, breathing deeply for five breaths.
Seated Forward Bend
POPSUGAR Photography | Louisa Larson

Seated Forward Bend

  • Sit on the floor with your legs straight in front of you. Make your spine as long as you can.
  • Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half unless this is comfortable for you.
  • Stay like this for five deep breaths.
Head to Knee
POPSUGAR Photography | Louisa Larson

Head to Knee

  • Sit with both legs extended in front of you. Bend the right knee.
  • Fold over your left leg. Rest your hands on the floor on either side of your leg or on your shin, or wrap your hands around your left foot.
  • Stay here for five breaths.
Reclining Big Toe A
POPSUGAR Photography | Louisa Larson

Reclining Big Toe A

  • Lie down with the left knee bent and your left foot planted firmly on the floor.
  • Raise your right leg into the air, holding behind the thigh, the calf, or the big toe, or place a strap over the arch of your foot.
  • Keep your torso relaxed and hold for five breaths.