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Floor Or Bench Hamstring Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Band

Tips: To do this on the floor, sit up straight and bend one leg so that the foot touches the floor. Straighten the other leg as much as possible and flex the toes up. With a "flat" back, incline your torso forward. Think of sending your hips back as you do this. Place one hand on your knee to support your spine and reach for your foot (or loop a towel or strap around your foot to assist the stretch). To do this same stretch sitting on a bench or low wall, sit with your straight leg on the bench and the other foot on the floor. Stretch as above. Switch sides.

Foot On A Step Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Other

Tips: Start of by putting your front foot on some sort of step or low wall about two to three feet high. Face the step head on and slowly bend your lifted knee. You can keep your spine vertical or inclined slightly forward. Be sure to keep your lifted knee over your ankle—don't let it shoot out over your toe as you bend the front knee. To Maintain a healthy knee angle, press your weight into the heel, not the ball, of your foot. Although you'll certainly get a buttocks stretch here on your front, bent leg, concentrate on lengthening the hip of the back, extended leg. Switch sides.

Hamstring Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: None

Tips: Lying with your back flat on the floor and your knees flexed to 90 degrees, slowly raise and straighten one leg, grasping it loosely behind the thigh with both hands.

Hip Flexor Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: None

Tips: Kneel on the floor with your front knee bent and your back leg extended. Keeping your back straight, slowly bend the lead leg until a stretch is felt. Do not lean forward or bend your knee more than 90 degrees.

Kneeling Hip Flexor

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: None

Tips: Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Leg-Up Hamstring Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: None

Tips: Lie flat on your back, Bend one knee, and put that foot flat on the floor to stabilize your spine. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Bend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it). Slowly straighten the legs as much as possible and then pull the leg toward your nose. if holding your leg causes neck and shoulder tension, hold your leg or foot with a towel or strap instead. Switch sides.

Lying Outer Hip Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Glutes
Equipment: None

Tips: Lie on a mat with your knees bent so your right ankle is on your left thigh and with both hands, gently pull your left knee towards your body until you feel a stretch in your right hip and buttocks.

Lying Trunk Twist

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: None

Tips: Lie flat on your back, with both hands extended straight out to your sides. Slide both legs up towards one arm, try to keep your knees together and allow your lower body to naturally twist around.

One Leg Over

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: None

Tips: Sit on the floor with one leg straight in front of you and cross your other leg over your straight knee and place your foot flat on the floor. Place your elbow and forearm of your opposite arm of your bent leg on the outside of your bent knee. Slowly pull your bent knee across your body until you feel a stretch.

Prone Hip Stretch

Stretch Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: None

Tips: Kneel on a mat on your hands and knees. Slide your right knee forward and toward the left side of your body, then slide your left leg back and straighten. Try to lower to your elbows. Hold for 15 seconds, then repeat for your other side.

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