Hamstring stretches (back of the thigh)
Stretches for the back of the thigh. As well as seated, standing and lying versions, there are ones done while moving the leg.
How to choose
- Tilting forwards from the hip with a long back tends to bring more of the stretch into the back of the thigh than rounding your back and reaching your hands far forwards.
- Start with the knee slightly bent and straighten it little by little, within the range where you feel the stretch.
Self-stretches8 lessons
Seated Hamstring Stretch
Hamstrings
- Chair
- Self
Standing Hamstring Stretch
Hamstrings
- Standing
- Step
- Self
Supine Towel Hamstring Stretch
Hamstrings
- Floor / on your back
- Towel
- Self
Front-and-Back Leg Swing
Hip, front to back (back of the thigh and front of the hip)
- Standing
- Wall
- Dynamic
Hip Hinge Sweep
Back of the thigh and glutes
- Standing
- Dynamic
Seated Straddle Fold
Inner thighs and backs of the thighs
- Floor / on your back
- Self
Down Dog Pedal
Calves and back of the thighs
- All fours
- Dynamic
Active Leg Lowering
Back of the thighs
- Floor / on your back
- Towel
- Dynamic
Assisted stretches (for trainers)5 lessons
Stretches in which the trainer supports the other person’s body.
Supported Knee Extension
Hamstrings and knee extension
- Floor / on your back
- Assisted
Supported Straight-Leg Raise
Hamstrings and hip flexion
- Floor / on your back
- Assisted
Medial Hamstring Bias
Medial hamstrings
- Floor / on your back
- Assisted
Lateral Hamstring Bias
Biceps femoris region
- Floor / on your back
- Assisted
Hamstring PNF Stretch
Hamstrings
- Floor / on your back
- Assisted · PNF
Caution
If you feel numbness or tingling down the back of the leg, reduce how far you stretch. The path of a nerve may be under stretch. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.