To stretch your hamstrings effectively, here are several proven methods you can try:

Basic Hamstring Stretch (Seated or Standing)

• Seated stretch: Sit on the floor with one leg extended straight and the other leg bent so the sole of the foot rests against the inner thigh of the extended leg. Lean forward gently over the straight leg, keeping your back straight, until you feel a stretch in the back of your thigh. Hold for 10–60 seconds and repeat 2–3 times per leg

• Standing stretch: Stand upright and place one heel on a low step or chair with the leg straight and toes pointing up. Keep a slight bend in the opposite knee and lean forward from the hips with a neutral spine until you feel tension in the hamstring. Hold for 10–60 seconds and repeat 2–4 times per leg

Lying Hamstring Stretch Variations

• Using a towel or strap: Lie on your back with one leg extended on the floor. Loop a towel or resistance band around the ball of the other foot and gently pull the leg toward you while keeping it straight but not locked. Hold for 10–60 seconds and repeat 2–4 times per leg

• Wall stretch: Lie on your back near a wall or doorway. Extend one leg up against the wall while keeping the other leg flat on the floor. Adjust your distance to feel a mild stretch. Hold for 10–30 seconds and repeat 3 times per leg

Other Effective Stretches

• Butterfly stretch with one leg extended: Sit with one leg bent and the sole of the foot against the opposite inner thigh. Extend the other leg straight, bend forward at the waist keeping your back straight, and hold the stretch

• Kneeling hamstring stretch: Kneel with one leg stretched out in front, heel on the floor, and knee slightly bent. Lean forward at the hips toward the extended leg while keeping hips stable. Hold for 40–60 seconds per side

• Foam rolling: Sit with legs extended and place a foam roller under one hamstring. Lift your hips off the ground and roll slowly back and forth to massage the muscle

Tips for Safe and Effective Stretching

• Avoid bouncing during stretches to prevent injury

• Keep a slight bend in the knee to focus the stretch on the hamstring muscle rather than the sciatic nerve behind the knee

• Hold stretches for at least 10–30 seconds, up to 60 seconds for deeper flexibility gains

• Repeat stretches 2–4 times per leg for best results.

These stretches help improve hamstring flexibility, reduce tightness, and can protect the lower back from strain