Mobility · Beginner

Hamstring Stretch

This stretch targets the muscles along the back of your thighs, which tend to tighten from long hours of sitting and can pull on your lower back when they're too short. Keeping your hamstrings flexible makes it easier to bend forward safely, climb stairs, and get up from low seats. It's a gentle, low-risk movement that pays dividends in everyday comfort.

1. 01

   Lie flat on your back on a firm surface — a yoga mat or carpet works well.

2. 02

   Bend both knees with feet flat on the floor to start, then slowly lift one leg toward the ceiling.

3. 03

   Hold the back of your raised thigh with both hands, or loop a belt or towel around the sole of your foot.

4. 04

   Straighten your raised leg as much as feels comfortable — a mild pulling sensation behind the thigh is the goal, not sharp pain.

5. 05

   Keep your lower back pressed gently into the floor throughout the stretch; don't let it arch up.

6. 06

   Keep the leg still on the floor flat and relaxed, not bent or lifted.

7. 07

   Breathe slowly and steadily — exhale as you ease deeper into the stretch.

8. 08

   Hold for 20 to 30 seconds, then switch legs.

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  Forcing the leg too straight too fast — if your lower back lifts off the floor, you've gone too far; ease the leg back until your back settles down.

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  Holding your breath — you'll notice your shoulders creeping up toward your ears; consciously drop them and exhale.

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  Letting the resting leg bend or lift off the floor — check that your heel stays flat on the ground throughout.

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  Pulling with jerky, bouncing movements instead of a steady hold — bouncing can strain the muscle rather than lengthen it.

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  Gripping too high on the leg (behind the knee) and putting pressure on the joint — move your hands to the back of the thigh or use a belt around the foot instead.