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Stretches

Hamstring stretches

Hamstring stretches lengthen the back of the thigh: forward folds, strap stretches and hinges. Keep the spine long and let the hips do the folding.

49 moves44 with 3D demosBeginner 27Intermediate 17Advanced 5

Beginner hamstring stretches 27

Downward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentHead-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipmentLeg-up hamstring stretch demonstrated on the 3D figure3D demoLeg-up hamstring stretchBeginner · Other / check instructionsLegs up the wall (Viparita Karani) demonstrated on the 3D figure3D demoLegs up the wall (Viparita Karani)Beginner · A wallLocust pose (Salabhasana) demonstrated on the 3D figure3D demoLocust pose (Salabhasana)Beginner · No equipmentPelvic tilt into bridge demonstrated on the 3D figure3D demoPelvic tilt into bridgeBeginner · No equipmentSit squat (partial squat) demonstrated on the 3D figure3D demoSit squat (partial squat)Beginner · No equipmentStaff pose (Dandasana) demonstrated on the 3D figure3D demoStaff pose (Dandasana)Beginner · No equipmentSupine hamstring stretch with a strap demonstrated on the 3D figure3D demoSupine hamstring stretch with a strapBeginner · No equipmentWide-legged standing forward fold (Prasarita Padottanasana) demonstrated on the 3D figure3D demoWide-legged standing forward fold (Prasarita Padottanasana)Beginner · No equipment90/90 Hamstring demonstrated on the 3D figure3D demo90/90 HamstringBeginner · No equipmentChair Leg Extended Stretch demonstrated on the 3D figure3D demoChair Leg Extended StretchBeginner · Other / check instructions

Intermediate hamstring stretches 17

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipmentDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentPyramid pose (Parsvottanasana) demonstrated on the 3D figure3D demoPyramid pose (Parsvottanasana)Intermediate · No equipmentReverse lunge with rotation demonstrated on the 3D figure3D demoReverse lunge with rotationIntermediate · No equipmentSeated forward fold (Paschimottanasana) demonstrated on the 3D figure3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipmentSun salutation A (Surya Namaskar A) demonstrated on the 3D figure3D demoSun salutation A (Surya Namaskar A)Intermediate · No equipmentSuperman demonstrated on the 3D figure3D demoSupermanIntermediate · No equipmentTriangle pose (Utthita Trikonasana) demonstrated on the 3D figure3D demoTriangle pose (Utthita Trikonasana)Intermediate · A stepVertical toe touch demonstrated on the 3D figure3D demoVertical toe touchIntermediate · No equipmentWide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipmentWorld's Greatest Stretch demonstrated on the 3D figure3D demoWorld's Greatest StretchIntermediate · No equipmentIntermediate Groin Stretch demonstrated on the 3D figure3D demoIntermediate Groin StretchIntermediate · Other / check instructions

Advanced hamstring stretches 5

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure3D demoHalf moon pose (Ardha Chandrasana)Advanced · A stepPlow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipment

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Questions people ask

What are good hamstring stretches for beginners?

Start with moves graded easy, such as Downward-facing dog (Adho Mukha Svanasana), Head-to-knee pose (Janu Sirsasana), Leg-up hamstring stretch. There are 27 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do hamstring stretches at home without equipment?

Yes. 30 of the 49 moves here need nothing but your body, a floor, a wall or a step, for example Downward-facing dog (Adho Mukha Svanasana), Head-to-knee pose (Janu Sirsasana), Legs up the wall (Viparita Karani).

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.