Hamstrings
Tight hamstrings are rarely just the hamstrings, so holding a fold is only part of the answer. Here is every movement we teach for the backs of your legs: long holds to stay in, shapes to move through, and strength while the muscles are long.
Why it works: Why stretching your hamstrings will not loosen them
Short on time? Start with these three
- Legs Up the WallLong holdLie on your back with your legs straight up a wall and stay for five minutes. Your legs rest while the backs of them get a long, quiet hold, with the floor and the wall carrying you.
- World's Greatest StretchMovingDeep lunge, inside elbow toward the front foot, turn and reach that arm up, then straighten the front leg. Hip, upper back and hamstring in one move.
- Kettlebell Romanian DeadliftStrength at lengthOne bell in both hands. Knees soft, push your hips back for three seconds until the backs of your legs stretch, hold, then stand tall. The slow hip hinge, with one kettlebell.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- Downward-Facing DogFrom hands and knees, lift your hips up and back into an upside-down V, knees bent as you need. Stretches calves, hamstrings and shoulders at once.
- Legs Up the WallLie on your back with your legs straight up a wall and stay for five minutes. Your legs rest while the backs of them get a long, quiet hold, with the floor and the wall carrying you.
- PyramidStep one foot back, heels down, hips facing forward, and fold over your straight front leg with a long spine. Stretches one hamstring and calf at a time.
- Seated FoldSit with legs long, knees bent as much as you need, and fold forward with your back rounding and hands resting. Stretches the backs of your legs and spine.
- Standing Forward FoldStand, hinge from the hips and fold, head and arms hanging, knees bent as much as you need. Lengthens the backs of the legs and lets the spine hang.
- Wide-Leg Forward FoldFeet a leg's length apart, toes forward, fold from your hips and let your head hang. Stretches the backs of your legs and your inner thighs together.
Moving
Move in and out of the shape, a little further each time.
- Cross-Body ReachFeet wide, hinge and send one hand toward the opposite shin while the other arm reaches up. A standing twist through the ribs, hips and backs of the legs.
- World's Greatest StretchDeep lunge, inside elbow toward the front foot, turn and reach that arm up, then straighten the front leg. Hip, upper back and hamstring in one move.
Strength at length
Work the muscles hard while they are long.
- Double Romanian DeadliftA kettlebell in each hand. Knees soft, push your hips back for three seconds until the backs of your legs stretch, hold, then stand tall. Works the hamstrings long and heavy.
- Kettlebell Romanian DeadliftOne bell in both hands. Knees soft, push your hips back for three seconds until the backs of your legs stretch, hold, then stand tall. The slow hip hinge, with one kettlebell.
Strength
Hold or lift your own weight.
Balance
Stay steady on a narrow base while you move.