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Pilates

Hamstring Pilates: a 25-minute class that works the backs of your legs, then stretches them

A 25-minute Pilates class for hamstrings that feel tight but aren't injured, 2 or 3 times a week. It warms you up, makes the backs of your legs work in bridges, kicks and slow hinges, takes them through their range with Pilates' moving stretches, and finishes with a few stretches held for 30 seconds, because Pilates' own stretches are short. Strength work and stretching both build range in trials, but no trial has tested this class, so its structure is our editorial choice. If you felt a pop or a sudden sharp pain at the back of your thigh, that's an injury: our Pilates for a hamstring injury guide covers it.

25 minBeginner17 movesDumbbell, other / check instructions, bench or boxAbs · Back · Glutes · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Settle and warm up (about 4 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoMove one part of your spine at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoKnees soft, back long; stop where your hamstrings stop you. With osteoporosis, stop when your back starts to roundHarder: Seated forward fold (Paschimottanasana)

Hamstrings working (about 8 minutes)

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoWeight on your shoulder blades; if the back of your thigh cramps, walk the standing foot closer. Easier: a two-legged bridgeEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; kick your heel towards your seat, then reach the leg longEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  3. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick flutters of opposite arm and legEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  4. 90/90 hamstring stretch (active knee extension)12 slow straightenings each leg
    Beginner · Hamstrings, Calves · 3D demoHold your thigh still and straighten the knee slowly, stopping just before painEasier: Supine hamstring stretch with a strapHarder: Contract-relax hamstring stretch (PNF)
  5. Single-leg Romanian deadlift2 sets of 6 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoNo weight; fingertips on a wall, hips square; stop where your hamstrings stop youEasier: Dumbbell Romanian deadlift

Moving stretches (about 7 minutes)

  1. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoBend the bottom knee; small circles, pelvis stillHarder: Corkscrew (Pilates)
  2. Single straight-leg stretch (Pilates scissors)8 each side
    Intermediate · Abs, Hamstrings, Hip flexors · 3D demoHead down, hands behind the thigh, top knee soft; no pulsesEasier: Single-leg stretch (Pilates one leg stretch)Harder: High scissors (Pilates scissors)
  3. Spine stretch forward (Pilates spine stretch)3 reps
    Beginner · Back, Abs, Hamstrings · 3D demoSit on a cushion with your knees bent; reach forward, not down. With osteoporosis, sit tall and hinge a little insteadHarder: Saw (Pilates)
  4. Saw (Pilates)3 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTwist first, then reach past your foot, knees soft. With osteoporosis, twist without roundingEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
  5. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoKick forward only as far as your pelvis stays stillHarder: Side-lying leg circles (Pilates side kick series)

Held stretches (about 5 minutes)

  1. Lying hamstring and calf stretch with a strap2 holds of 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoStrap round your foot; a clear pull you can breathe through. Over about 65, hold for 60 sHarder: Contract-relax hamstring stretch (PNF)
  2. Contract-relax hamstring stretch (PNF)2 rounds each leg
    Intermediate · Hamstrings, Calves · 3D demoPush into the strap at about a quarter of your effort for 6 s, relax, take up the slack and hold 20 sEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Seated sciatic nerve slider (nerve glide)10 slow reps each leg
    Beginner · Hamstrings, Calves · 3D demoOptional: only if lifting your head eases the pull behind your knee; skip it if it brings on tinglingEasier: Lying sciatic nerve slider (nerve glide)

Wind down (about 1 minute)

  1. Slow breathing (6 breaths a minute)1 minute
    Beginner · 3D demoIn for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Two or three times a week, and the held stretches on most other days if you want more range. Expect it to feel easier within a few weeks; judge it after 6 to 8 weeks.
  • Sharp pain or a pop at the back of your thigh? Stop, and get help from NHS 111 if it's very painful, swollen or hard to walk on.
  • Deep pain at the sitting bone that is worse when you sit or fold? Leave the folds and the strap stretch out for now: our high hamstring tendinopathy guide has a plan that starts with gentle strengthening.
  • Burning, tingling or numbness down a leg is a nerve, not a tight muscle: bend your knees, ease off, and see our sciatica guide if it keeps happening.
  • Very flexible already? Stop each reach before the end of your range and spend longer on the strength block.

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.

Guides that recommend it

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Questions people ask

How long does the hamstring pilates: a 25-minute class that works the backs of your legs, then stretches them take?

About 25 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?

You need: A dumbbell, Other / check instructions, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 17 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.