Hamstring Stretch
How to perform it
Place the heel on a surface or keep one leg extended in front, then hinge forward with a long spine until tension is felt in the hamstrings.
Variants
Each variation trains a little differently: pick the right one and add it to your plan.
Active 90/90 Hamstring Stretch
Lying supine with the hip and knee at 90 degrees, actively extend the knee while maintaining hip position.
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Hamstring Slump Stretch
From a seated slumped posture, extend the knee and dorsiflex the ankle to increase posterior chain tension.
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Passive 90/90 Hamstring Stretch
Lying supine with the hip and knee at 90 degrees, passively extend the knee until a hamstring stretch is felt.
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PNF 90/90 Hamstring Stretch
In the 90/90 position, alternate isometric contraction and relaxation to increase knee extension range.
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Single Leg Rope Hamstring Stretch in Max Hip Flexion
Lying supine, use a rope or strap around the foot to hold the leg in high hip flexion and increase hamstring stretch.
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Standing Hamstring Stretch
Place the heel on a surface or keep one leg extended in front, then hinge forward with a long spine until tension is felt in the hamstrings.
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Straight leg raise passivo
While lying supine, one leg is passively raised with the knee extended to stretch the hamstrings.
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Supine Hamstring Stretch
Lying on your back, raise one leg upward while keeping it straight or nearly straight until tension is felt in the back of the thigh.
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Pick a variation and add it to your plan
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