You Should Be Doing Hamstring Stretches Every Day—Here’s Why (and 7 to Try)

If you can’t touch your toes without majorly bending your knees, that’s a sure sign you could benefit from doing hamstring stretches. But even if you can touch your toes easily, you should still be stretching your hamstrings every day. According to personal trainers, daily hamstring stretches are something literally everyone can benefit from. That means whether you sit all day or you live a pretty active life, you should be doing them.

Not sure where to start? We’ve got you covered.

Why Hamstring Stretches Are Important

While you may think tight hamstrings are a result of overuse (which is true), sitting all day can cause them to tighten up too.

“Sitting all day can lead to issues like poor blood flow and tight hamstrings because your knees stay bent, while the top of your hamstrings are stretched due to your hips being flexed,” says Justin Kraft, CPT, a certified personal trainer and the founder of Aspire 2 More Fitness in Denver, Colorado.

Jyima Ofori-Atta, CPT, a certified personal trainer in Los Angeles, agrees. “When you’re sitting all day, your hamstrings are constantly in a flex position, which can make them tight as well as weak,” he says. Spending the majority of the time sitting without stretching your hamstrings can lead to pain that extends beyond the lower half of your body. “Most people don’t realize that the issues caused by this can go far beyond just your legs and into your shoulders, back, and neck. Your body is a kinetic chain and sitting can make many muscle groupings overactive or underactive which contributes to range of motion and muscle inhibitions,” Kraft says.

Certain types of workouts can also lead to hamstring tightness. Ofori-Atta says runners are especially prone because of the continuous, repetitive demand running places on the hamstrings. Certified personal trainer and Jack City Fitness founder Marshall Weber, CPT, says that people who do HIIT workouts or lift weights can also experience hamstring tightness. “HIIT workouts are great, but the amount of tension that it puts on the legs makes it crucial to stretch on a regular basis,” he says.

When you take the time to stretch your hamstrings, all three experts say that you’ll be protecting your body from injury and will also take your fitness game to a new level. “If you watch a lot of sports like I do, you notice it being one of the most common injuries you see. As an athlete, it could cost you weeks or even months to recover from this. In my own training and with my clients, I have been able to substantially improve performance along with preventing injuries by putting a heavy focus on hamstrings,” Kraft says, adding that he’s trained runners who have drastically improved their times by prioritizing hamstring stretches.

7 Hamstring Stretches to Do At Home

Just like anything else when it comes to fitness (and health, and life in general, really), when it comes to hamstring stretches, Ofori-Atta says that consistency is key; if you don’t make it a regular habit, you’re not going to benefit all that much. He recommends spending 10 minutes every day moving through some hamstring stretches.

If you’re about to work out, he recommends doing dynamic hamstring stretches (stretches that involve active movements). Otherwise, he says static hamstring stretches (holding a stretch for a set amount of time) can be done either after a workout or anytime during the day or evening. Below are seven hamstring stretches to try.

When doing this stretch, Ofori-Atta says to make sure you aren’t rounding your back. This will ensure your hamstrings are doing all the work while preventing lower back pain.

1. Start by laying flat on your back. Lift one leg up and bend the knee to 90 degrees.

2. Hold the leg that is in the air and bent at the knee. Place your hands on your hamstring, gently pulling your leg toward your body.

3. Hold for 30 seconds. Switch legs and repeat.

Ofoti-Atta likes this stretch because it’s simple and can be done anytime, like when you’re watching TV or before bed. When doing it, he says to avoid rounding your shoulders.

1. Sit on the floor and sit up straight, extending one leg out in front of you.

2. Reach toward your toes grabbing as far down your leg as you can.

3. Hold for 30 seconds to 1 minute. Then, switch legs and repeat.

“This is the most simple and accessible hamstring stretch to try,” Weber says. Besides stretching the hamstrings and calves, it also helps relieve shoulder and neck tension.

1. Start standing up with your feet together. Exhale and bend at the hips.

2. Let your head hang down and reach toward the floor as far as you can.

3. Hold for 30 seconds and then slowly stand back up.

This hamstring stretch is essentially the sitting version of the standing hamstring stretch. “It activates the entire back and depending on flexibility levels, you can incorporate a band to help with stability,” Weber says.

1. Sit on the floor with your legs straight out in front of you. Sit up as tall as you can.

2. As you exhale, reach toward your toes. If using a band, place the band around your feet and grab each side with your hands.

3. Hold for between 30 seconds and 1 minute before gently coming out of the stretch.

Ofori-Atta says this is another great “anytime” stretch; you can do it when you’re watching TV, after a workout or before bed.

1. Start in a kneeling position, with both knees on the floor.

2. Extend one leg out straight in front of you.

3. Place your hands on the thigh of the extended leg. Tilt the torso forward while keeping your back straight. Hold for 30 seconds. Then, switch legs and repeat.

About to go on a run or work out? Here’s a dynamic hamstring stretch Kraft recommends. You will need a resistance band to do this stretch.

1. Wrap a resistance band around your ankles and stand with your feet shoulder-width apart.

2. Squat down and place your hands on your hips.

3. Walk side to side for between 30 seconds and 1 minute.

“This is one of my favorite hamstring stretches because it’s done wonders for my tight hips and hamstrings,” Kraft says, adding that he believes it’s improved his running times. He recommends doing it before running, lifting or any other athletic activity.

1. Start on your knees. Bring one leg straight out to the side, keeping the foot on the floor. Your back should be straight.

2. Hinge at the hip, keeping the chest up. Hold for five seconds. Then, come back to the starting position.

3. Repeat for between 30 seconds and 1 minute. Then, switch legs.

Other Ways To Relieve Hamstring Tightness

While all three trainers say that regular hamstring stretching is non-negotiable, there are other ways to relieve tightness. Ofori-Atta and Kraft are both big fans of foam rolling balls, placing it right under the hamstring and gently moving it around. “You should feel it, but it shouldn’t feel painful,” Ofori-Atta says.

Taking a hot Epsom salt bath can help too, but Weber and Kraft emphasize that it shouldn’t be your go-to way to relieve hamstring tightness. “Epsom salt baths can be a great way to help all of the leg muscles relax, though be mindful of the size of tub you have access to. The act of soaking in a hot bath but not stretching out your legs and leaving them in a shortened, tight position is counterproductive,” Weber says.

Remember, if you really want to reap the benefits of hamstring stretches, you should do them consistently. Take 10 minutes to do them each day and you’ll find the entire body moving easier.