5 Easy Hamstring Exercises to Improve Flexibility

Summary: Tight hamstrings can make simple movements—like bending, walking, or even sitting—feel harder than they should. In this article, we’ll share five easy-to-follow hamstring exercises to help you move better, reduce pain, and keep you active.

Staying flexible and strong becomes even more important for our daily comfort and mobility as we age. The hamstrings, a group of three muscles located at the back of the thigh, running from the hip to just below the knee, help us bend our knees, extend our hips, and support movements like walking, standing, and climbing stairs. ⁽¹⁾

Unfortunately, hamstrings often become tight or weak over time. Prolonged sitting, lack of regular stretching, or even intense workouts without proper recovery can leave these muscles stiff and underperforming. That’s why incorporating a regular hamstring muscle workout, like the five suggested below, can help you stay flexible, strong and pain-free.

Exercise 1: Standing hamstring stretch

How to do it step by step:

• Stand up straight with your feet hip-width apart.
• Move your right leg slightly forward and straighten it, keeping your left knee slightly bent.
• Hinge at your hips and slowly lean forward, reaching toward your right foot. Keep your back straight as you stretch.
• Hold the position for 15 to 30 seconds, feeling a stretch in the back of your thigh.
• Return to standing and switch to the other leg.

Here’s a video of the exercise.

Benefits:

This simple stretching routine can help you improve flexibility in your hamstrings and relieve tightness caused by sitting or overuse. It’s a great way to keep your legs feeling loose and mobile.

Tips for comfort:

• Avoid rounding your back—keep it straight to protect your spine.
• Don’t bounce; ease into the stretch gently and hold it.
• Only stretch to the point of mild discomfort, not pain.

If this proves to be too challenging, try this modified version: Use a sturdy chair or wall for support as you lean forward. This helps with balance while still giving your hamstrings a good stretch.

Exercise 2: Seated forward bend

How to do it step by step:

• Sit on the floor with your legs extended straight in front of you. Keep your feet together and your back straight.
• Inhale deeply, then exhale as you hinge forward at your hips, reaching your hands toward your toes.
• Keep your back as straight as possible and focus on lengthening through your spine rather than rounding your shoulders.
• Reach as far as is comfortable, feeling a stretch in the back of your thighs. Hold the position for 15 to 30 seconds.
• Slowly return to the starting position and repeat if desired.

Here’s what a seated forward bend looks like.

Benefits:

The seated forward bend is one of the most effective hamstring exercises. By gently stretching the hamstring muscles along the back of your thighs, it helps release tightness and enhances mobility and overall leg flexibility.

Tips for comfort:

• Use a strap or towel around your feet if reaching your toes feels too challenging.
• Avoid forcing the stretch—move only as far as your body comfortably allows.
• Breathe deeply to help you relax and extend the stretch.

If you find this exercise challenging, you can try this simpler version: Sit on the edge of a chair with your feet flat on the floor. Slowly hinge forward, reaching toward your knees or ankles, depending on your flexibility.

Exercise 3: Single-leg deadlift

How to do it step by step:

• Stand with your feet hip-width apart and knees slightly bent.
• Shift your weight onto your right foot and engage your core for balance.
• Slowly hinge forward at your hips, raising your left leg straight behind you as your torso moves toward the floor.
• Keep your back flat and your arms reaching toward the floor, stretching your hamstrings as you lower down.
• Lower yourself until your torso is parallel to the ground or you feel a good stretch in the back of your thigh.
• Slowly return to the starting position, squeezing your glutes and hamstrings to rise back up.
• Do 10 to 12 reps on one leg, then switch to the other side.

Watch this video to perform single-leg deadlift.

Benefits:

The single-leg deadlift isn’t just about flexibility—it’s also a fantastic strength builder. This move works your hamstrings, glutes, and your core. It might feel a bit tricky at first, but with practice, it’ll help you build better balance, stability, and muscle strength in your legs and core.

Tips for comfort:

• Keep your hips squared and avoid twisting your body as you lower down.
• Take it slow—focus on moving with control rather than rushing through the movement.
• If balance is an issue, try holding onto a wall or chair for support until you feel more stable.

Here’s a beginner-friendly option: Hold onto a chair or wall for balance. Instead of lifting one leg completely, keep your toes on the floor and slide your foot backward slightly as you hinge forward.

Exercise 4: Lying hamstring stretch with a band

How to do it step by step:

• Lie flat on your back with one leg extended straight and the other bent at the knee.
• Take a resistance band or towel and loop it around the arch of the foot of your extended leg.
• Hold the band with both hands and gently pull your leg toward you, keeping it straight.
• As you pull, focus on maintaining a neutral spine and keeping your other leg relaxed on the floor.
• Hold the stretch for 15 to 30 seconds, feeling a deep stretch in your hamstring.
• Slowly release and repeat with the other leg.

These videos show how to perform the lying hamstring with a band and a towel.

Benefits:

The lying hamstring stretch with a band is a fantastic way to target your hamstrings deeply, especially if you have limited flexibility. The band helps deepen the stretch without straining, improving your overall hamstring flexibility and reducing tightness that comes from sitting or not stretching regularly.

Tips for comfort:

• Keep your movements slow and controlled to avoid overstretching.
• If the stretch feels too intense, ease off a bit.
• You can use any sturdy band or even a towel if you don’t have a resistance band.

A modified way to do this: If lying on the floor is tough, try this stretch seated in a chair. Loop the band or towel around your foot and gently extend your leg forward.

Exercise 5: Bridge pose (glute bridge)

How to do it step by step:

• Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms by your sides, palms facing down for support.
• Press your feet into the floor and engage your core.
• Slowly lift your hips toward the ceiling, squeezing your glutes and hamstrings as you rise. Your body should form a straight line from your shoulders to your knees at the top of the movement.
• Hold for 2 to 3 seconds at the top, then slowly lower your hips back to the floor.
• Repeat for 10 to 12 reps.

This video shows how you can perform the bridge pose.

Benefits:

The glute bridge is an excellent exercise for strengthening both the hamstrings and glutes. As you lift your hips, your hamstrings contract and your glutes activate to support the movement. This exercise helps improve both strength and flexibility in the lower body, making it a powerful addition to any hamstring workout.

Tips for comfort:

• Focus on squeezing your glutes and hamstrings as you lift your hips rather than using your lower back.
• Keep your feet flat on the floor—avoid letting your knees splay outward.
• If you find it difficult, try performing the exercise with a slight bend in your knees to make it easier.

You can also try this simplified version: Lie on a sturdy couch or bed if getting to the floor feels difficult. You can also place a pillow under your back for extra support as you lift your hips.

Take care of your health and future

Strong, flexible hamstrings play a key role in keeping you active, balanced, and free from discomfort. Incorporating these five hamstring exercises into your daily routine and as part of your workout program will help improve your mobility, reduce tightness, and strengthen your lower body so you can enjoy a more active lifestyle. If you have any pre-existing conditions or concerns, check with your healthcare provider before starting these exercises to ensure you are doing them safely and effectively.

At Mutual of Omaha, we understand the importance of protecting your health and future. Whether it’s tips to help improve your physical and mental health or helping you insure, invest in and protect what matters most, we’re here to help you live with confidence and peace of mind.

FAQs

Q1: How often should I do hamstring exercises?

It’s recommended to do hamstring exercises 2 to 3 times a week to see improvements in flexibility and strength. Allow rest days for recovery.

Q2: Can hamstring exercises help with lower back pain?

Yes, tight hamstrings can contribute to lower back pain. Stretching and strengthening your hamstrings may help alleviate discomfort by improving posture and mobility.

Q3: What if I feel pain during hamstring exercises?

If you feel sharp or intense pain, stop immediately and consult a healthcare professional. Mild discomfort during a stretch is normal, but it shouldn’t feel painful.

Q4: Are hamstring exercises safe for beginners?

Absolutely! Many hamstring exercises, like seated forward bends and lying stretches, are beginner-friendly. Start slow and gradually increase intensity as you build strength. Remember this: You can modify many exercises to suit your specific mobility requirements, so it’s important to find the approach that best suits you.

Q5: Do I need equipment for hamstring exercises?

Not always. Most hamstring stretches and exercises can be done without equipment, but tools like resistance bands can enhance your routine.

Footnote:

1. Mayo Clinic, Hamstring Injury December 2022.

635930