Trainer Reveals 7 Mobility Moves That Instantly Loosen Tight Hamstrings

If your hamstrings feel tighter than a pair of jeans fresh from the dryer, you’re not alone. Whether you spend your days sitting at a desk, running long miles, or crushing heavy squats, tight hamstrings are one of the most common flexibility issues men face. Over time, tight hamstrings can lead to stiff hips, lower back pain, and poor athletic performance.

“The reason to stretch your hamstrings is to keep your hips and lower back moving freely,” explains James Brady, CPT, a certified personal trainer at OriGym. “Tight hamstrings can pull on the pelvis, which can really affect your posture and increase risk of lower back pain.”

Fortunately, maintaining a consistent hamstring stretch routine can loosen up tight hammies and prevent strain on your lower back. Below are the seven best hamstring stretches recommended by certified personal trainers to help you boost flexibility, reduce injury risk, and increase mobility.

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What Are the Hamstring Muscles?

Your hamstrings consist of three major muscles: the biceps femoris, semitendinosus, and semimembranosus. They run along the back of your thigh, connecting your hips to your knees. Together, they allow you to bend your knees, extend your hips, and stabilize your pelvis when you move.

When your hamstrings are tight, they pull on your pelvis and reduce hip mobility, which can lead to back pain and poor posture. A recent meta-review concluded that performing a combination of seated, standing, and supine hamstring stretches consistently can help maintain flexibility and prevent injury.

Related: Why Men Over 40 Need Daily Mobility Training, According to a Personal Trainer

7 Best Hamstring Stretches

1. Seated Hamstring Stretch

If you have lower back pain or sciatica, perform the following exercise with caution, as rounding your back can increase strain.

How to Do It

1. Sit on the floor with your legs extended straight in front of you.
2. Keep your back as straight as possible and hinge forward from the hips, reaching toward your toes.
3. Stop when you feel a gentle stretch in the backs of your thighs.
4. Hold for 15 to 30 seconds, then relax.
5. Repeat three times.

“What I’ve seen and corrected a lot over the years is a rounding of the lower back instead of hinging at the hips,” Brady says. “When you do this, it can actually reduce the stretch on the hamstrings and puts strain on the spine, which is not what you want to target.”

2. Standing Hamstring Stretch

This stretch is excellent for warming up before workouts or stretching between sets.

How to Do It

1. Stand tall and place one heel on a low step, bench, or curb.
2. Keep your legs straight and toes pointed up.
3. Gently hinge forward from your hips while keeping your spine neutral.
4. Hold the stretch for 20 to 30 seconds, then switch sides.
5. Repeat three times per leg.

You should feel a deep stretch along the back of the raised leg. If you experience pain in your knee, stop immediately and lower the height of the surface.

3. Supine Hamstring Stretch (Lying Hamstring Stretch)

The supine or lying hamstring stretch is perfect for tight hamstrings or post-workout recovery. “Supine stretches are the safest for beginners because they help support your back while lengthening the muscle,” Brady says.

How to Do It

1. Lie flat on your back with one leg bent and the other extended toward the ceiling.
2. Loop a strap, towel, or resistance band around the ball of your raised foot.
3. Gently pull your leg toward you until you feel a stretch in your hamstring.
4. Hold for 20 to 30 seconds, then switch sides.
5. Repeat three rounds per leg.

Keep your shoulders and hips flat against the floor and avoid lifting your lower back.

4. Pigeon Pose

This move can help stretch the muscles surrounding your hips and lower back, as well as your hamstrings and inner thighs.

How to Do It

1. Start on hands and knees.
2. Slide right foot back and lower torso, so left knee folds comfortably, left foot under pelvis.
3. Press elbows to floor and press palms overhead.
4. Then place palms on floor and press torso up.
5. Slide left foot across body along the floor, so heel rests under right knee. Press hips to floor as much as is comfortable.
6. Breathe, then reverse and switch sides.

Related: The 7 Mobility Exercises That Unlock Better Lifts and Smoother Movement

5. Bound Glute Bridge

This stretch is gentle and ideal for people who want to stretch multiple muscles at once.

1. Lie on back, knees bent, feet on floor.
2. Press hips toward ceiling, shifting body weight to back of shoulders, and walking feet back until knees are just over feet.
3. Pull shoulder blades together and lift chest higher to clasp hands together.
4. Breathe and hold, then reverse to start. Repeat as desired.

“Bouncing or forcing the stretch is a common mistake,” cautions Brady. “Muscles respond better to slow, steady holds. People also hold their breath. Breathing deeply helps the muscles relax and lengthen, allowing you to stretch for longer and most likely, further down too.”

6. Partner-Assisted Hamstring Stretch

Lie flat on your back while a partner gently raises one of your legs, keeping it straight, until you feel a deep stretch.

How to Do It

1. Sit on the floor with one leg extended and the other bent so the sole of your foot rests on the inner thigh.
2. Hinge forward from the hips toward your extended leg.
3. Keep your spine long and shoulders relaxed.
4. Hold for 20 to 30 seconds, then switch sides.
5. Repeat three times.

This supine hamstring stretch variation allows for a deeper range of motion and is especially useful for athletes or anyone looking to increase flexibility safely.

7. Downward Dog

This is a great warm-up move that lengthens the hamstrings dynamically before running or lifting.

1. Lie on hands and knees, wrists under shoulders, knees under hips.
2. Tuck toes and lift hips toward ceiling, straightening legs as much as comfortable to form an inverted “V.”
3. Press hands and feet into the floor, relax head between arms, and draw chest toward thighs.
4. Breathe and hold, then lower your knees back to the mat. Repeat as desired.

This movement promotes flexibility and blood flow without static holding, which is ideal before athletic activity.

Benefits of Hamstring Stretches

Incorporating hamstring stretch exercises as part of your regular fitness routine can offer several health benefits:

• Better posture and alignment: Research suggests that having looser hamstrings allows your pelvis to stay neutral.
  
• Reduced back pain: Tight hamstrings are a major contributor to lower back strain.
  
• Improved athletic performance: Studies show that flexibility enhances range of motion in lifts and sports.
  
• Lower risk of injury: Flexible muscles are less likely to strain or tear.
  
• Greater long-term mobility: “Moving freely in years down the line is something a lot of us want,” Brady says. “Even if it’s just a few minutes a day, it can make all the difference for later life mobility.”

For general flexibility and injury prevention, Brady recommends stretching “two to three times per week.” If you train hard or sit often, he also says “daily stretching can be massively beneficial.”