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Stretching & mobility

Hamstring flexibility routine

Tight hamstrings respond to regular, patient stretching. This routine mixes long holds with a contract-relax round.

12 minBeginner7 movesNo equipmentHamstrings · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Routine

  1. Hip hinge fold8 slow reps
    Beginner · 3D demoHarder: Seated forward fold (Paschimottanasana)
  2. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Contract-relax hamstring stretch (PNF)3 rounds each side
    Intermediate · Hamstrings, Calves · 3D demoEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Head-to-knee pose (Janu Sirsasana)45 s each side
    Beginner · Hamstrings, Back, Adductors · 3D demoHarder: Seated forward fold (Paschimottanasana)
  5. Pyramid pose (Parsvottanasana)30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  6. Downward-facing dog (Adho Mukha Svanasana)5 slow breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  7. Seated forward fold (Paschimottanasana)60 s
    Intermediate · Hamstrings, Back, Calves · 3D demoEasier: Head-to-knee pose (Janu Sirsasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Tips

  • Fold from the hips with a long spine; rounding the back stretches the back, not the hamstrings.
  • Most people need a few weeks of regular practice to notice change.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the hamstring flexibility routine take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 5 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.