Hamstring Stretches
Biceps Femoris & The Semi's



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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 >>>


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    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.



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