Hamstring Stretches
Biceps Femoris & The Semi's



Click Here to Show Off Your Exercise Pictures & Win a Special Prize!

Hamstring stretches to help prevent injury and improve flexibility. Videos and instructions to safely stretch your hamstring muscles.

The Stretching Handbook

The Stretching Handbook
A quick reference guide of 135 clear photos of every possible major stretching exercise.
Click here for more information

Your hamstrings are made up of 3 muscles:

  • Biceps Femoris
  • Semitendinosus
  • Semimembranosus

These are situated at the back of your thighs. They are possibly the most vulnerable to injury.

Our quads tend to be much, much stronger than our hams. That creates an imbalance, which can lead to injury. Also, sitting for long periods (in the office, car etc.) results in tight hamstrings (reduced flexibility).

Without stretching your hamstrings regularly, you could be at high risk from a pull or tear. And if you've never pulled your hams, well let's just say it's painful!

Your hamstring muscles must be warm before you do your warm up stretches. You can do this with pulse raising warm up exercises.

Your cool down should have an even more thorough stretching period. Hold each stretch slightly longer than in the warm up.

Your cool down stretches will allow your hamstrings to recover for your next workout. That way you'll ensure you're best prepared and protected from injury.

You should hold these hamstring stretches for at least 10 seconds, without bouncing. Overstretching your hamstrings is a definite no no. Take the stretch to mild discomfort but never pain. Come out of the stretch slowly.

Click here to see pictures and tips of stretches submitted by other visitors to this page.

Hamstring Stretches

Here are various stretches for your hamstrings:

  • Standing Hams Stretch
  • 1 - Stand with your right foot one step ahead of the left.

    2 - Bend your left knee and let it take the weight. Keep your right knee straight and lift your right toes into the air (keeping the heel on the floor).

    3 - Keep your back straight and lean forward from your hips (rest your hands on the bent knee). Feel the stretch in your right hamstrings (back of the thigh).

    4 - Repeat by switching legs.


  • Sitting Hams Stretch
  • 1 - Sit on the floor with your right leg straight. Bend your left knee to the side and place the bottom of your left foot against the inside of your right thigh.

    2 - Keep your right toes pointing straight up. Lean forward from your hips (run your hands down your leg if u wish).

    3 - Feel the stretch in your right hamstrings.

    4 - Repeat by switching legs.

    Tip - You can stretch different parts of your hamstrings, by pointing your toes to the left or right when you lean forward.


  • Lying Hams Stretch
  • 1 - Lie face up on the floor, with both knees bent and feet on the floor.

    2 - Bring your right leg up towards you, keeping it slightly bent throughout. Use both hands to hold it just under the knee, and assist the stretch.

    3 - Feel the stretch in your right hamstrings.

    4 - Repeat with your left leg.

    Tip - Keep a straight line from your lower back to your head (i.e. don't arch your back or lift your head up).


  • Hams Stretch On Chair
  • 1 - Place your right foot on to the edge of a chair (or any sturdy object knee to waist high). Keep the left foot on the floor.

    2 - Bend your right knee slightly. Lean forward from your hips (keeping your back straight).

    3 - Feel the stretch in your right hamstrings.

    4 - Repeat by switching legs.



    Enjoy your hamstring stretches. Check out these submitted videos from various people, to help you with your hamstring stretches:



    <<< Quad StretchesGroin Stretches >>>


    Show Off Your
    Great Stretching Technique

    And help others in the process.

    This is your chance to add your pictures and tips for hamstring stretches. Your picture will have its own web page, credited to you, and linked directly from this page.

    Competition Alert:
    Click here to see the special prize you can win by showing off your exercise pictures.

    Get Your Pictures In!

    Once you've submitted your picture and it's approved, you'll have your own web page! Then it's braggin' time with your friends and family - send them the link and they can comment on your page - or even add their own page.

    Submitting your pictures and tips is really easy. Please ensure it's specific to hamstring stretches (if you have another picture, go to the relevant page for that exercise).

    Time to show off.. enjoy!

    [ ? ]

    Upload Your Hamstring Stretch Picture
    (max. image size is 800x600 pixels, re-size if necessary)[ ? ]

     

    Click here to upload more images (optional)

    Author Information (optional)

    To receive credit as the author, enter your information below.

    (first or full name)

    (e.g., City, State, Country)

    Submit Your Contribution

    •  submission guidelines.


    (You can preview and edit on the next page)


    Check Out Other Hamstring Stretch Pictures

    Click on the links below to see some great pictures and tips for your hamstring stretches. They were all submitted by other visitors to this page..

    Lying Ham Stretch 
    To do the lying ham stretch: 1) Sit in front of a wall, knees raised and feet on the ground. Then slowly lie down, touching each vertebra from hip to …

    David hamstring stretch Not rated yet
    Have some fun with ya stretches! My hamstring stretch improvised on a stability ball.

    Click here to write your own.



    Fitness Wonderland Free Newsletter

    Including 4 Free Bonuses:

    Fat loss tipsTraining Nutrition SecretsTasty Fat Loss RecipesSupplement Company Secrets

    Your E-mail Address

    Your First Name

    Then

    Don't worry -- your e-mail address is totally secure.
    I promise to use it only to send you Fitness Wonderland.

    Return to Warm Up Exercises from Hamstring Stretches.
    Return to Exercise Fitness Home from Hamstring Stretches.







    Try the HotZone
    Workout for
    FREE
    and Burn More
    Belly Fat!
    TT HotZone

    Limited to the next 50
    lucky people


    Simply Enter:

    Your E-mail Address

    Your First Name

    Then


    Privacy Policy -- your e-mail address is totally secure.
    I promise to use it only to send you Fitness Wonderland.






    12 Weeks To a New You

    Click Here For Your FREE Online
    Personal Trainer Fitness Analysis