Hamstring Stretch Videos

Watch the hamstring stretching videos below to improve your hamstring flexibility and relieve tight hamstring muscles.

by Brad Walker | First Published August 21, 2010 | Updated September 2, 2017

Hamstring stretches are important for the flexibility and range of motion of the hip and hamstring muscles. Good hamstring flexibility allows for the unrestricted and pain free movement of the hip and upper leg.

Sports that benefit from the hamstring stretches below include: Basketball and Netball; Cycling; Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Walking and Race Walking; Wrestling.

Hamstring Muscles being Stretched

During the following hamstring stretch videos there are a number of muscles within the hip and upper leg that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following hamstring stretches.

  • Semimembranosus
  • Semitendinosis
  • Biceps Femoris
  • Gastrocnemius
  • Gluteus Maximus

Kneeling Hamstring Stretch (1:24) Kneel on one knee and place your other leg straight forward with your heel on the ground. Keep your back straight and point your toes towards your body. Reach towards your toes with one hand. It’s not important to be able to touch your toes. Concentrate on keeping your back straight and your toes pointing up. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

Sitting Single Leg Hamstring Stretch (1:24) Sit with one leg straight out in front and toes pointing upwards. Bring your other foot towards your knee. Let your head fall forward and reach towards your toes with both hands. It’s important to keep your toes pointing straight upwards. Letting your toes fall to one side will cause this stretch to put uneven tension on the hamstring muscles. Over an extended period of time, this could lead to a muscle imbalance. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

Partner Assisted Hamstring Stretch (0:53) Lie on your back and keep both legs straight. Have a partner raise one of your legs off the ground and as far back as is comfortable. Make sure your toes are pointing directly backwards. Choose your stretching partner carefully. They are responsible for your safety while performing this stretch, so make sure you communicate clearly with them at all times. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

Bent Knee Hamstring Stretch (1:28) Lie on your back and bend one leg. Pull the other knee towards your chest, then slowly and gently straighten your raised leg. Keep your upper leg (thigh) relatively still, and regulate the intensity of this stretch by straightening your knee. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

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Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.