10 Hamstring Stretches - A Guide to Hamstring Flexibility
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- Опубликовано: 28 сен 2024
- Want to unlock more range of motion and hamstring flexibility? This video take you through stretches for all levels AND movements that will help you improve and maintain your hamstring mobility. I used to be stiff as a board, now my head goes to my toe.... learn how I did it!
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Improving hamstring flexibility can be hard if you don't know the correct hamstring stretches to use or how to use them. This guide takes you through 6 different hamstring stretches for people who can't touch their toes all the way through more advanced practitioners who want to keep improving hamstring range of motion. Stiff and tight hamstrings don't have to last forever. Pick which stretches and movements are right for you and work on them consistently for 2 months and see how much progress you have made!
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I have slight anterior pelvic tilt & saw Athlean-X say not to stretch hamstrings as it'll make it worse but my hamstrings are soooo tight. Should I just stretch them anyway?
I have the same issue, and thats a interesting question. athlean does know his stuff but some of his facts seem contradictory. Im interested what kind of answer you will get for that question. I imagine the more flexible and symmetric our bodys are the better they will funtion.
I think that in your case it would be better to do only the stretches that strenghten the hamstrings while stretched, such as the good morning and the jefferson curl, so it would maybe even help fix your anterior pelvic tilt, along with stretching the hip flexor and strengthtening the glutes
I also follow Jeff cavaliere, saw the video, interesting question and myself as well I have anterior pelvic tilt... I feel that I still should stretch them. Will wait for a good advice here..
I mean I do warmups on leg day and one of my dynamic warmup exercises is to walk in a straight line and kick outward with one leg to stretch the hamstring. I keep my core tight & a neutral spine & sometimes when I kick out I look left at the mirror & notice how my leg isn't even close to being straight. It's like I'm kicking out with my leg almost in a 90 degree angle at my knee meanwhile I watched the Packers game yesterday & they showed a pause on the punter with his leg straight up in the air perfectly straight. I feel like I should be stretching my hamstrings lol
Great question and this is one that’s definitely up for debate! It makes logical sense to not stretch the hamstrings because they actually need to be strengthened to anchor the pelvis. But like many things in the body, it’s not that simple. Most of these stretches are loaded which brings a strength component to the range. Optimally you want strength in the Hamstrings in a locked knee position AND in knee flexion like a leg curl or Nordic curl. Furthermore the Jefferson curl helps stretch the spine into flexion which can greatly benefit anterior pelvic tilt... it’s helped me solve that whole problem. My answer... stretch them and see how you feel. I’m more into improving and maintaining all ranges of motion of the body rather than “if then, then that” type of approach. I’m interested to hear if anyone else has a different point of view?
Anyone hear dem Microphone Gainz? Haha. This video took me forever to make. Hope it helps you guys 😀. If you have any hamstring flexibility questions OR if you have some advice to fellow tight hamstring guys n gals, make sure to post em below! Gym Tour coming later this weekend 🤙.
this video was great. Thanks for the time it took!
appreciate yah bro!
My hamstrings are very short of ROM, so I really want (and need) to get more flexibility. Would you recommend me these exercises even when I have some lower back pain?
Gracias realmente me salvaste!!! Es la segunda vez que me salvas. Haré estos ejercicios todos los días 😇
Man, how old are you? some of us are old and stiff, I am 37 not stiff though a bit flex but it's very difficult for me to do these. does age matter does it affect progress.
Thank you for sharing these movements, they are very essential for our mind, body, and soul! Positive vibes and peace brother 🌞🙏🏽
truth. blessings to you as well brother!
You are my mentor dude!
Improving mobility is the key to live a better life!
I believe that too buddy 😀
Love your videos. You should do a video about the role the Sciatic Nerve plays in hamstring stretches (burning pain in the back of the knee). How to avoid it and floss through it. Keep up the great work!
Great, I will it 2 months. Been suffering for yrs with tight hamstrings. Message won't loosen them. Doing the daily practice and your stretching routine for beginners has helped me a lot. Thanks for this video. BIG HELP!!! Great job.
Excellent vid, mate! I love the cool, calm, clear instructions and safety teaching points 👍
Have you ever fallen forward off that table?
This is great. I am 49 and never really done stretching seriously. This is a situation I fully intend to resolve and I have started doing yoga. That said, some bad form in lower stretches has started making my lower back ache. I now know to keep engaged in the core and stop flopping forward. I think for me it’s about resetting the target. Forget about touching the toes and concentrate on effect safe stretching of the hamstrings. It’s funny how changing the goal can help the mindset so you don’t push to much and mess up form. Thanks for these videos.
My advice is to follow Strength Side's advice
my advice is to listen to Chrissy's advice about Strength Side's advice.
I used to be very active while in the military. Now that I am out my job consists of sitting at a desk A LOT, and I am a gamer so that's even more sitting. Didn't realise just how tight and ridged my hamstrings where until I tried to do these stretches without bending my lower back. Needless to say I've a lot of work a head of me. Thanks for this channel!
GREAT video man!!!...and anyone who is just starting to perform kicks..ESPECIALLY side kicks...these mobility exercises will help a LOT because when performing these kicks..you use hamstrings a lot...and will tighten easy
mmmm so true man! Very functional advice
Right on time, I really needed this. Thanks!
Yo Josh. I love your videos man, especially your "Zen-like follow along routines." Keep em coming
Your video(s) are saving my mind & body during this pandemic! Thank Josh! One noteworthy advice -personal favorite- to help the body / hamstrings recover is swimming (when a pool is available). Second best is the foam roller: you already got a great video on that ;)
Great video
Thank you for the different exercises. Cross fingers, that I see progression soon :)
u got this
Thanks!
I'm SUCH a beginner but I AM loving your channel, thanks, keep it loose~~~
Thank you so much for this video, my hamstrings are horribly tight. I will check back in a couple of months but I appreciate you taking the time to make this video.
jckpc please do! I wanna see some progress 😁☑️
Excelente!.
good warmup workout
Good Video...
Those shoes tho! 😆
Holy I didn’t realize how bad my hamstring was until I could even do the 1 movement half way correct 😅.
عمل رائع ... شكرا جزيلا
Hey man, do you have a before and after picture from when you were lifting weights at your heaviest to where you are now? Nice one
I'll probably do some type of transformation video in the future. You can scroll back deep in my youtube though and see my changes
Wow!
Yo Spartan! Every time I see you touch your toes to your head I think of Wee Man kicking himself in the head lol
LMAO that takes some range!
hi Josh plz show some upper back fat strencth or movement for upper back
Wassup Josh keep up the work you doing great. Bro I’m going through some rotation deficit on my right shoulder wanted to know if it is recommended for me to follow along the Road map to strong shoulder in order for me to get that shoulder in place?
Peace bro
Good bay love you
buddy upper body strength and movement plzzzzzzzzz😩😰🤕
As usual awesome video Josh! I’ll be starting at the beginning level my hamstrings are tight. Btw I can’t seem to get my legs to 90 degrees while doing straight leg L-sit holds, will these stretches and movements help?
A combination of these stretches and more L sits will do the tick
trick
Thanks Bro I tried them today and worked on L-sits too, the one minute deep squat and one minute dead hang (30 seconds is my limit for hang) are helping too! Mahalo!!!
@@steveyoung9522 30 sec is good! You're grip strength will improve quickly as well :)
Thanks for the responses it’s really helping me, I’ll keep with it!
In the first excercise I can only move one freaking inch before my hamstrings get tight.
I've had a lot of people start just like that! Just keep working on it... progress comes!
I didn't realize how inflexible my hams were, I can barely do the first stretch without rounding my spine.
I would have preferred the format of a follow along vid, but anyway, thanks for tackling this one! 👍
like pray of muslim before 1400 years
I recommend you pray to Jesus, that's been done for 2000 years!
Dont put your shoes in front of Budha statue... it shows disrespect.
Yo man, I’m going to be making some serious changes with my lifestyle. You’re a big part of that. Just wanted you to know.
I'm really happy to hear that bro. Keep stepping forward
I like how you added the text with the sets and reps before going into the stretches. I've been waiting on this one to complement The Daily Practice. I appreciate your authenticity and positivity. Keep doing you!
I did that last minute because I knew people would ask! haha
Hamstrings are a bitches for me. I work on PC mostly, im riding a road bike, im spending evening on PC. My legs are all the time bent, i literaly cant sit on the ground with legs straight. Stretching is very difficult and painful sometimes. As i like to workout, i hate stretching my legs.
Great video! Not so easy lol
I am just beginning to learn to walk and take my movement seriously at age 44 so my Hammies are STIFF. You are encouraging and inspiering and a great motivation. I use your videos and practice as it goes along. Pausing when i need to do the other leg or stay in the stretch. Thanks for sharing and teaching about this. Will comment my own post in 2 months and see if what the progress is!
Our wish has been granted! Thank you for sharing your knowledge and good vibes!
u got it my man!
I’m team stiff as a brick! Regular runner aged 40. Can barely touch my toes and any massage hands or gun on my hamstring gives me the giggles.
"... I used to be stiff as a brick..." Damn, Joshua. You didn't need to get so personal with us 😂.
Hey Josh, I can’t do the Cossack stretch because I fall backwards every time I try to lower down. What’s going on and how can I level up to crush the Cossack? Thank you for your helpful reply.
Buenísimo!!!!! pero el ultimo imposible!!!!!jajajaaaj
buddha and slippers lying side to side????
These are some of the best hamstring stretches I have ever found. Personally I couldn’t even touch toes previously, fingertips could only get half way down shins. After doing some of these stretches/movements regularly for about 5 weeks, I can now touch toes. I’m going to keep progressing and using your routine - thank you! 🙏
Haha, that woman at 9.20 is watching you
Sir please remove buddha statue from that area because ur keeping shoes besides to him
your skin looks not healthy
Awesome video. Some yogis call it "walking the dog", BTW.
good exercise !!!
Great moves
Very useful
thank you 😆
Great vid
1:39
Love the microphone quality! :)
What about sciatica pain going down from butt to leg, I saw some videos saying not to bent forward. So better to avoid harmstring stretches while sciatica pain?
Artificial Perception id recommend working on some hip rotation. Search “strength side pigeon pose”
Great stuff, as always 👏
Thanks for the next Inspiration :) PEACE, LOVE AND RESPECT all the way from POLAND
Can you please add to the description of the video (or this comment) how should we progress with this? For example, for a total beginner with very tight hamstrings, your first routine is the "Hamstring Stretching Basic Level" which says "each exercise 3 sets 3x per week", but it is now clear for how long we should perform this. What is the criteria to start the next level?
Great muscles! Great agility!
Good legs and feet!
sttgaegoaktd
Eric Wong and Naudi Aguilar has a good point about how the strength of the muscle opposite the hamstring can affect range of motion. Eric Wong does the early standing stretch with one leg on a box but then lifts the leg for intervals in between, strengthening those muscles. This is similar to how the Ashtanga yogis do it. Naudi Aguilar uses a band to provide the tension on the opposite muscle while using a ball to massage the fascia on the hamstring.
♡ LOVE THE BEAR WALK ♡
and the Jefferson Curl ♡
I have a big problem. I can touch my toes but i can’t do it without curling my lower and upper back. When doing the first hamstring stretch you showed us, I can’t even bend forward a bit without curling my lower back. What can I do?
Thank you so much I’m so happy I found this video
I will give these stretch exercises a try I'm recovering from a car wreck from 2018 and hamstrings are extremely tight so hopefully this will help and of course I have to take it slow and easy it's been a long road back
Would have been informative if you gave guidance to warm up or not to warm up as hamstrings are funny muscles
Hello I love your videos. I have about intermediate flexibility and I am making great improvements already. I have SI joint issues and my doctor said that deadlift type movements could worsen my issue. I know my lack of hamstring flexibility is holding me back though. Funny thing is I can put my palms down on the ground flat with the forward fold. But I can't do a forward fold while sitting. Do you have any suggestions? Thanks for the inspiration!!
My hubby sent me one of your videos and I just started subscribing! Love how I formative they all seem to be! I did gymnastics for 16 years and then cheerleading in college BUT I haven’t done ANYTHING active for about 16 years and I’ve had 2 kids in that timeframe. I do not workout but started stretching/yoga about 1 month ago. I can’t BELIEVE how tight my front hips and hamstrings are😩😩😩🤦🏾♀️ It’s embarrassing! I couldn’t even touch my toes when I first started. I’ve made progress but it’s gonna take a ton of time and consistency. I try to stretch about 30mins to an hour a day 7 days a week. Is that too much? I’m just so eager to see good progress but my muscles couldn’t be any tighter. I’m 5’0” and 110lbs. Please tell me I’ll see progress soon! Lol
I'm especially excited about the cossack squat, it's a little challenging, also the Jefferson, it's very challenging in it's simplisity, love your videos bro, keep up the good work!
Not through your squat videos yet so you might have some calve and ankle exercises in there but could you maybe do a separate video on that?
It's what keeps me from squatting correctly and I aim at being able to do the deep yoga squat without my knees and ankles turning in.
My knees generally tend to turn in and my thighs feel really stiff, it just doesn't feel right and I'm really struggling.
This is gold. Thank you Josh. As I work more on flow type movements, it's become apparent that hamstring flexibility is my biggest limiting factor. Going to get to work and incorporate these throughout my day.
love the sequence. feeling the flexability right now.
Hey man I'm just curious to know how you go about balancing out your practise schedule between workouts, static hold moves and stretching out within the week. Personally I dance, workout and work on my mobility/stretching and trying to fit static moves without pushing the body too far is a bit difficult. Anyway thanks for the awesome video this was very insightful
where am I at with my hamstrings? Dude cant even touch my toes! I cant even imagine that you once had bad flexibility.
Can you share some diet and nutritional information?
Great video. Thanks you so much!!
Excellent explanations and demos. Thanks!
I like to lay flat on my back and use a strap to pull the toes toward the forehead. If you loop the strap behind your head then you can really relax into the pose. Laying down insures that you won’t round the back so it really isolates the hamstring
Thanks awesome video as always you never cease to amaze the human body is just an incredible creation and you guide us on making the best of us!
Namaste!
Once again really enjoy this video great content. Anyway to get you to teach handstand progression?
Love your work. I feel you have a very intense awareness of your body which translates to awesome Intruction
Love your channel man very good exercises been doing this type of stuff for a long time but still learning these exercises are new to me thank you
Great advice! Thank you!
Mine are so stiff that I have pain behind the knee before even getting into the hamstring stretch ...
All of this is really great man! Thanks so much.
Thank you very much for the video :)
What do you call that box?
Very well done. Sir.
Thanks for your work, bro!:)
You are great Josh !
Thanks
While I am a fan of yours of sorts & admire your dedication to health, I am particularly offended to see you casually keeping a Buddha statue with footwear; I am not a Buddhist but was wondering whether you would keep a picture of Christ/Mary or any other deity you follow along with shoes on the floor as casually ? Even if you are agnostic/atheist, common respect demands that you please remove the Buddha & keep him on a pedestal away from the shoes.
If u know buddha, you know he wouldn't mind.
How about sitting pike ? I can touch my toes but in sitting forward fold I can't. My pelvis are rotating back and I sit in angle > 90.
I don't use that stretch too much. It's not very loaded so I find it doesn't; make much change
Best 11 minutes of the WEEK if not the MONTH and quite possibly the YEAR!!!
🙏Thanks Mike
Josh, when I do the deep bends like Good Mornings and Forward Folds, I feel a powerful stretch in my lower calves and Achilles, and hardly any in my hamstrings. Is this because the hamstrings cross the back of the knee and pull on the lower parts or should I be doing some targeted stretches for this area? Yes, I'm fully locked out in the knees and keep a straight back.
Just means your calves are tight! Can you sit in the squat?
Strength Side Sure. Sitting in a deep squat is easy for me.