5 Best Stretches for Tight Hamstrings

Tight hamstring

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Estimated Reading Time: 4 minutes read

As we age, our bodies naturally start to lose flexibility and strength, leading to tight muscles and discomfort. One common area of tightness for many older adults is the hamstrings, the group of muscles located at the back of the thighs. These muscles play a crucial role in day-to-day activities such as bending over, walking, climbing stairs, etc.

Unfortunately, many factors, including a sedentary lifestyle, prolonged periods of sitting, and previous injuries, can lead to tight hamstrings. This tightness can lead to back pain, poor posture, and difficulty walking.

Exercise, especially stretching, is incredibly beneficial for older adults. Regular stretching can help increase flexibility, improve posture, reduce pain and the risk of injury, and enhance overall physical function. 

This article will outline some joint-friendly stretches and strengthening exercises specifically designed for tight hamstrings. Remember, keeping your hamstrings flexible and strong is essential to minimize muscle stiffness and maintain overall leg health.

Causes of Tight Hamstrings

Tight hamstrings are a common issue among older adults, and several factors can contribute to this problem:

  1. Sedentary Lifestyle: Spending long periods sitting can cause the hamstrings to shorten and become tight.
  2. Inadequate Stretching: Not stretching the muscles regularly can lead to stiffness and reduced flexibility.
  3. Previous Injuries: Past injuries to the hamstring or surrounding muscles can lead to chronic tightness.
  4. Muscle Imbalance: Weakness in the muscles opposing the hamstrings, such as the quadriceps, can cause the hamstrings to become overworked and tight.

Effective Hamstring Stretches and Strengthening Exercises

Before diving into the exercises, it is important to note that while stretching can help improve flexibility and reduce stiffness, strengthening the hamstrings is equally essential. Strengthening exercises help to enhance muscle function, making it more comfortable to perform daily activities and reducing the risk of injury. Below are some stretches and strengthening exercises that you can integrate into your routine to enhance hamstring flexibility and strength:

A. Hamstring Stretches

1. Hamstring Stretch with Strap

Coach Todd showing heel slides with rope, a useful exercise in promoting mobility.
heel slide with rope step 2
  • Starting position: Sitting or laying down with the injured leg in front of you (can be on the floor, couch, or bed).
  • Wrap a non-elastic strap around the foot.
  • Pull on the strap with the arms to slide the heel towards the bottom while simultaneously bending the knee.
  • Hold for 5 seconds, then return to your starting position.
  • Repeat 10 repetitions for 3 sets.

2. Seated Hamstring Stretch

Coach Todd demonstrating seated hamstring stretch to alleviate lower back and hip pain by increasing leg muscle flexibility
Coach Todd demonstrating seated hamstring stretch to alleviate lower back and hip pain by increasing leg muscle flexibility
  • Seated in a chair, place the leg to be stretched and extended in front of you (the knee should be straight).
  • Keeping a straight back, bend forward via hinging at the hips.
  • Once you feel a tolerable stretch behind the back of the leg, hold for at least 30 seconds.
  • Repeat for 3 sets in total.

B. Hamstring Strengthening Exercises

It is also crucial to strengthen your hamstrings because muscle stiffness can sometimes result from weakness. Here are some hamstring-strengthening options:

1. Hamstring Heel Dig

  • Begin by lying on your back with your legs straight.
  • Press your heel firmly into the bed or floor, engaging your hamstring muscles. Apply steady pressure but avoid straining.
  • Hold this position for 5 seconds, ensuring that you feel tension in your hamstrings without any pain or cramping. If you experience discomfort, reduce the pressure.
  • Release the pressure and rest for a few seconds.
  • Repeat the exercise, pressing your heel into the surface again for 5 seconds.
  • Perform this exercise 10 times in total with brief rests between each repetition.
Hamstring Heel Dig

2. Standing Hamstring Curl

Engaging in standing hamstring curls, a significant exercise for strengthening the hamstring muscles and reducing tight hamstrings.
  • You can use 2-3 lb ankle weights or tie a resistance band around the ankles.
  • Stand in front of a sturdy surface, such as a countertop.
  • Bend one knee, allowing the foot to kick up towards the bottom.
  • Make sure the thighs remain close together.
  • Return to your starting position. Repeat 10 repetitions for 3 sets.
  • Practice on both legs.

3. Hamstring Curl on Stomach

  • Start by lying on your stomach with your legs straight.
  • Secure a resistance band around your ankles, ensuring it’s comfortably in place.
  • Bend one knee while keeping the thigh close to the other leg, allowing the foot to move upward toward your bottom. This movement should engage the hamstring muscles.
  • Keep the thighs as close together as possible during the exercise to maximize hamstring activation.
  • Return your leg to the starting position, straightening it out.
  • Repeat this movement for a total of 10 repetitions on each leg.
  • Perform 3 sets of 10 repetitions for each leg.
Hamstring Curl on Stomach


Maintaining hamstring flexibility and strength ensures mobility, prevents injuries, and maintains overall leg health. Regularly practicing the stretches and strengthening exercises mentioned above can significantly contribute to alleviating hamstring tightness and strengthening these essential muscles. 

However, always listen to your body and consult a healthcare professional or a fitness instructor if you experience any pain or discomfort during the exercises. Remember, consistency is key, and it is always better to do a little exercise regularly than a lot all at once.

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