Lower body
Lengthen the back of your legs.
The hamstrings run down the back of the thigh, bending the knee and extending the hip. They do a lot of work in walking, running and hinging, and they are quick to feel tight when you sit for long stretches.
Useful hamstring work balances dynamic movement that primes the muscle before activity with supported holds that build length afterwards — always working with the pelvis, not just yanking the leg toward you.
Start here
A short, guided starting point for Hamstrings — begin gently and stay within a comfortable range.
dynamic warm-up
Lying Hamstring
supported
Seated Hamstring
classic hold
Wide Leg Forward Fold
wide angle
Hurdler
single leg
Runner’s Lunge Twist
stride opener
Guided routines to start with
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6 min BeginnerQuick Hamstring Ease
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 10.
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17 min BeginnerGlute & Hamstring Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 31.
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10 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 4.
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About the Hamstrings
The hamstrings are three muscles down the back of the thigh, crossing both the hip and the knee from the sitting bones to below the knee.
They extend the hip and bend the knee, powering the drive phase of walking and running and controlling the descent of a hinge.
Because they attach to the pelvis, the hamstrings work closely with the glutes above and influence how the lower back tilts.
Ways to work this area
Stretching
Seated and lying holds gradually lengthen the back of the thigh.
Mobility
Scoops and wide-leg folds take the hamstrings through a moving range.
Control
Hinging with a long spine teaches the hamstrings to lengthen under gentle load.
Activation
Light single-leg work wakes the hamstrings so they lengthen and support the hinge.
When people reach for this
Before a run
Dynamic scoops and lunges prime the hamstrings so your stride opens up once you set off.
RunnersAfter sitting all day
Supported holds ease the back of the thigh when hours of sitting leave it feeling short.
Improve FlexibilityWarming up to train
A little movement through the hamstrings prepares them for squats, hinges and sprints.
Pre Workout MobilityExercises for Hamstrings
Air Squats
Back Leg Raise
Bridge Leg Lift
Cross Leg Fold
Curtsy Lunge Hold
Deep Split Squat
Dynamic Wide Leg Forward Fold
Hamstring Pulls
Jump Squats
Kang Squat
Knees Hugs
Knees-to-Chest
Lateral Leg Swings
Lateral Lunge
Lateral Lunge Hold
Leaning Calf
Leg Raises
Leg Swings
Legs Up the Wall
Legs-up-Wall
Lunge
Narrow Squat Hold
Pistol Squat Hold
Reverse Lunge
A hamstring lengthener
Prime the muscle dynamically, then settle into supported holds. · about 5 min
- 1 Hamstring Scoops — sweep through, keep it dynamic 40 sec
- 2 Runner’s Lunge Twist — open the stride, each side 40 sec
- 3 Lying Hamstring — supported, each leg 45 sec
- 4 Seated Hamstring — hinge from the hip, long spine 45 sec
- 5 Hurdler — single leg, each side 40 sec
- 6 Wide Leg Forward Fold — settle into the wide angle 45 sec
Routines for Hamstrings
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9 min AdvancedCool-Down: Hip Flexor Unwind
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 7.
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14 min BeginnerCool-Down: Post-Run Stretch
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 4.
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10 min IntermediateDrift to Sleep
A calming downshift routine to ease tension and settle your body for sleep.
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16 min IntermediateFull Body Flow
A smooth full-body flow that builds mobility and control from head to toe.
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14 min AdvancedFull-Body Flexibility Builder
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 13.
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17 min Beginner
Glute & Hamstring Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 31.
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16 min IntermediateHip-to-Back Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 26.
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10 min BeginnerLower-Back Comfort Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 24.
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10 min Intermediate
Post-Workout Stretch: Hips & Hamstrings
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 4.
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11 min IntermediatePost-Workout Stretch: Lower Body
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 2.
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14 min IntermediatePre-Workout Mobility: Full Body
A focused mobility primer for full body to improve movement quality before training with Flexor.
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11 min IntermediatePre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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6 min Beginner
Quick Hamstring Ease
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 10.
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14 min IntermediateRecovery: Full-Body Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably.
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10 min IntermediateRecovery: Gentle Mobility Day
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 4.
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13 min IntermediateRecovery: Lower-Body Flush
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 2.
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15 min BeginnerSciatic Nerve Floss
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 29.
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5 min BeginnerSpeedy Lower-Body Mobility
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 6.
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13 min BeginnerSpine-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 25.
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8 min IntermediateThe Glute Primer
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 11.
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9 min AdvancedTravel Stiffness Release
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 2.
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9 min Intermediate
Warm-Up: Court Quickness
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 4.
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11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
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11 min Intermediate
Warm-Up: Hips and Ankles
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues.
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9 min IntermediateWarm-Up: Lower-Body Activation
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 8.
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Where to start
- Warming up before running
- Choose dynamic scoops and lunges over long static holds.
- Hamstrings feel short after sitting
- Use supported lying and seated holds, hinging from the hip.
- You round your back to reach your toes
- Bend the knees slightly and hinge from the hip to keep the spine long.
Technique and comfort
Helpful cues
- Hinge from the hip with a long spine rather than rounding the back to reach further.
- Keep a soft bend in the knee if the stretch pulls behind the joint.
- Let the pelvis tip forward so the stretch reaches the belly of the muscle.
Ways to make it easier
- Loop a strap around the foot for lying holds instead of reaching by hand.
- Sit on a cushion for seated folds to make hinging easier.
Common mistakes
- Rounding the lower back to touch the toes.
- Bouncing at the bottom of a fold rather than settling gently.
Breathing
Exhale as you fold in and settle a little deeper on each breath out.
Related body areas
- Glutes
The glutes share the hip extension the hamstrings power.
- Calves
The calves run into the same back-of-leg chain below the knee.
- Lower Back
Long hamstrings let the pelvis tilt so the back hinges more freely.
- Hips
Hamstring length feeds into a fuller, more comfortable hip hinge.
How Flexor personalises this
Flexor times your hamstring work to the session — dynamic before a run, supported holds afterwards — based on what you tell it you are doing.
Track your progressExplore related pages
Move comfortably
- Hinge from the hip with a long spine rather than rounding the back.
- Keep a soft knee if you feel a sharp pull behind the knee.
This is general fitness guidance, not medical treatment. Stop if a movement causes pain and seek professional advice for a suspected hamstring strain.
Read the full wellness disclaimerWritten by Flexor editorial Last reviewed July 2026
Common questions
How do I stretch tight hamstrings safely?
Hinge from the hip with a long spine and keep a soft bend in the knee if you feel a sharp pull. Supported lying holds are gentle and effective, and letting the pelvis tip forward directs the stretch into the muscle rather than the lower back.
Should I stretch my hamstrings before or after running?
Before running, favour dynamic scoops and lunges that prime the muscle. Save longer static holds for afterwards, when the hamstrings are warm and more receptive to lengthening.
Why can't I touch my toes?
Often it is a mix of hamstring length and how the pelvis tilts, not just the muscle. Bending the knees slightly and hinging from the hip usually gets you further than rounding the back, and range improves with regular, gentle practice.
How long until my hamstrings feel looser?
Many people notice easier movement within a few weeks of short, regular sessions. Frequency matters more than intensity, so brief daily work tends to beat one long weekly stretch.
Do tight hamstrings affect my lower back?
They can limit how the pelvis tilts, which may leave the lower back to do more when you bend. Freeing the hamstrings alongside gentle back and hip work often helps everyday hinging feel easier, as general fitness guidance.
