Best hamstring stretches that are good for runners

best hamstring stretches

If you bike, run or sit in front of the computer all day, it is necessary to provide your hamstrings some extra love and length since this muscle group can tighten up very quickly after performing some strenuous exercises. It usually feels good whenever you stretch your hamstrings. Moreover, hamstring flexibility also brings about many important benefits to the health of your hips, knees and back. However, there are many people who have been struggling with hamstring stretches which results in the neglect of stretching hamstrings. In this article, you will be able to discover several easy best hamstring stretches that are good for runners even for those who suffer from back pain or knee pain can perform in order to have a more limber lifestyle.

1. Chair Leg Extended Stretch

chair leg extended stretch exercise

This is one of the best hamstring stretches because you will have the chance to focus on not only your hamstrings but also your adductors muscles, helping you lose thigh fat. You will only need a chair in order to properly do this movement. It is suitable for everybody.

How to perform this exercise:

– Find a sturdy chair then sit on it. Use both of your hands to grip the seat on its sides.

– Start to raise one of your legs off the floor and extend the knee while keeping your ankle flexed.

– After that, slowly move your leg outwards as far as possible then bring it back to the center and lower it down to the ground.

– Switch to the other leg.

– Keep following these steps until you have finished all the recommended reps.

2. Front Leg Raises

front leg raises exercise

By following this one of the best hamstring stretches, you will be able to work your hamstrings using only your body.

How to perform this exercise:

– Stand straight and tall next to a sturdy object for more support. Use one hand to hold onto it.

– Start to swing one of your legs forward while straightening it out. Continue doing so in a reverse motion, swinging your leg backward as far as you can.

– Keep following these steps until you have finished all the recommended reps then switch to the other leg.

3. Hamstring Stretch

hamstring stretch

This is one of the best stretches that allow beginners to work on their hamstrings muscles, using only a band, belt or rope.

How to perform this exercise:

– Find a flat surface then start lying on your back. Extend one of your legs above you while keeping your hips at about 90 degrees. Place the other leg on the ground.

– Loop a band, belt or rope over the ball of your foot. This is your starting position.

– Start pulling the bell in order to create more tension in your hamstrings and calves. Hold this position for about 20 minutes.

– Keep following these steps until you have finished al the recommended reps, then switch to the other leg.

4. Inchworm

inchworm

Even beginners can perform this stretch in order to focus on the hamstrings muscles using only the body weight. That is the reason why this move is one of the best stretches that you can imagine.

How to perform this exercise:

– Stand straight and tall with both of your feet close together. While trying to straighten your legs, bend your body down and place both of your hands on the ground in front of you. This is your starting position.

– Start to slowly walk your hands forward as you alternate between left and right hand. While doing so, remember to keep your hips bent and your legs straight.

– Keep moving your hands until your body is parallel to the floor, forming into a pushup position.

– After that, keep both of your hands stationary while taking short steps using the feet. Try to move a few inches with each leg.

– Keep doing so until your feet are close to your hands. Remember to always keep your legs straight.

– Keep following these steps until you have finished all the recommended reps.

5. Intermediate Groin Stretch

intermediate groin stretch exercise

This is one of the best hamstring stretches that focuses on your hamstrings muscles using a rope, belt or band. However, remember that you should not try to do this movement if you are a beginner in order to prevent any unexpected injuries.

How to perform this exercise:

– Find a flat surface then start lying on your back. Keep both of your legs straight. After that, loop a rope, band or belt around the ball of your foot and start swinging your leg to your sides as far as possible. This is your starting position.

– Use one of your hands to gently pull the band in order to generate more tension in your hamstrings and groin muscles. Hold this position for about 15 seconds then switch to the other side.

– Keep following these steps until you have finished all the recommended reps.

6. Leg Up Hamstring Stretch

leg up hamstring stretch exercise

Even beginners can work their hamstrings muscles with this stretch. You do not need any equipment in order to properly perform this.

How to perform this exercise:

– Find a flat surface then start lying on your back. Keep one of your knees bent and place your foot on the ground in order to stabilize your spine.

– Keep the other leg extended up in the air. However, you will not be able to straighten your leg if it is tight. Do not worry about that. Try to keep your knee extended so that the sole of its foot points towards the ceiling.

– Try to keep your legs straight as much as you can. After that, pull it towards your face then switch to the other side.

– Keep following these steps until you have finished all the recommended reps.

7. Lying Hamstringlying hamstringThis is one of the best hamstring stretches because you will be able to focus on not only your hamstrings but also your calves muscles, giving you flexible and strong legs. However, do not attempt to try this movement unless you are an expert.

How to perform this exercise:

– Find a flat surface then start lying on your back. Keep both of your legs straight on the ground. Ask your partner to kneel beside you. After that, start to lift one of your legs up towards the sky with the ankle being held by your partner. If necessary, you can place your ankle on your partner’s shoulder in order to brace your leg. This is your starting position.

– While your partner is trying to keep your leg stationary, try to keep your knee flexed, then contract your hamstrings muscles for about 15 seconds.

– After that, relax your leg muscles, giving your partner the chance to gently bring your leg towards your head. Remember to make sure that you inform your partner if the stretch is adequate or not in order to prevent injuries. After that, switch to the other side.

– Keep following these steps until you have finished all the recommended reps.

8. Runner’s Stretch

runner’s stretch

Like the previous stretch, this exercise will also focus on both of your hamstrings and calves muscles. However, what makes this exercise different is that even beginners can perform this movement and you do not need help from your partner as well as other equipment.

How to perform this exercise:

– Stand straight and tall with one leg behind you. Slowly bring your torso lower down to the ground.

– Keep the front heel of your feet on the ground. However, if you cannot do that, just try to scoot the other leg further back.

– Put both of your hands on the side of the front leg. In order to make the most out of this stretch, try to push your buttocks higher towards the sky. After that, gently bring it lower back towards the ground. By doing so, you will have the chance to stretch your back leg’s hip flexor as well as your front leg’s buttocks and hamstring muscles.

9. Seated Floor Hamstring Stretch

seated floor hamstring stretch exercise

How to perform this exercise:

– Find a flat surface then start sitting on a mat. Extend the right leg out in front of you while keeping your left leg bent. Place the bent leg’s foot against the inner thigh of your right leg.

– Start to lean forward and try to touch the ankle until there is a stretch in the hamstrings muscles. Hold this position for about 15 seconds then switch to the other side.

– Keep following these steps until you have finished all the recommended reps.

So you have just finished reading the entire “Best hamstring stretches that are good for runners” article. I hope that what has been written in this article can help you become a better runner as well as run faster.

In addition, please do not forget to tell us what you think by leaving a comment down the section below if this article is good enough for you. However, in case you are still wondering about some parts of this article, do not hesitate to send us your questions any time.

Moreover, there are more fitness & exercise related articles from the site VKool that are waiting for you to visit. We are trying our best to make sure that you are satisfied with our service.

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