About This Hamstring Routine
Your hamstrings are one of the biggest roadblocks on the way to a front split. When they are tight, your front leg cannot slide forward no matter how open your hips are. This routine gives them the focused attention they need.
You will start standing with gentle dynamic work, then move to the floor for deeper holds. Each position targets a slightly different part of the hamstring group so nothing gets left behind. The sequence finishes with seated stretches that mirror the exact position your front leg takes in the split.
What This Routine Targets
- Upper and lower hamstrings through multiple angles
- Calves and posterior chain as supporting muscles
- Lower back tension that often accompanies tight hamstrings
What’s Included
Good Mornings
Duration: 0:30
Hinge through your hips with hands behind your head to stretch hamstrings and wake up your posterior chain.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and lace your fingers behind your head.
- Hinge forward at the hips, sending your seat back while keeping your spine long.
- Rise back to standing with control and repeat for your set.
Tips
- Maintain a neutral spine instead of rounding your back.
- Engage your core and keep a soft bend in the knees to protect your joints.
Adjustments
- Limit the depth of the hinge if your hamstrings feel tight.
- Rest hands on thighs for support when you need it.
Rag Doll
Duration: 0:45
Fold like a rag doll to let your spine decompress and your hamstrings stretch gently.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and knees softly bent.
- Inhale to reach arms overhead and lengthen your spine.
- Exhale to hinge at the hips, letting your torso drape forward.
- Grab opposite elbows and allow head and arms to hang heavy.
Tips
- Distribute weight evenly between heels and balls of the feet.
- Focus on lengthening your spine instead of trying to touch the floor.
Adjustments
- Bend your knees more deeply if your back feels tight.
- Rest elbows on a block or chair for extra support.
Lying Hamstring
Duration: 1:00
Stretch your hamstring from the floor to keep your posterior chain supple without straining your back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet planted.
- Extend one leg toward the ceiling while the other foot stays on the floor.
- Place hands behind the thigh or calf of the raised leg and gently draw it toward your chest.
Tips
- Keep your hips and lower back pressing into the floor.
- Maintain a soft bend in the lifted knee to avoid hyperextension.
Adjustments
- Loop a strap or towel around your foot if you cannot reach comfortably.
Forward Fold
Duration: 0:45
Dive into a forward fold with clasped hands to stretch your hamstrings and open your shoulders in one swoop.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and interlace your fingers behind your back.
- Hinge forward from your hips, letting your torso drape toward the floor.
- Reach your clasped hands overhead, allowing the stretch to travel through your shoulders.
Tips
- Relax your head and neck completely so gravity can help.
- Keep your legs straight yet soft at the knees.
Adjustments
- Hold a strap or towel between your hands if interlacing is uncomfortable.
- Bend your knees slightly if your hamstrings need more space.
Downward Dog
Duration: 0:45
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Hurdler
Duration: 1:00
Set up like a hurdler and fold forward to stretch your hamstrings, calves, and hips with precision.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
- Reach through the spine and hinge forward from the hips toward the extended foot.
- Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.
Tips
- Lead with your chest rather than rounding your back.
- Keep the extended leg engaged and the foot flexed without locking the knee.
Adjustments
- Use a strap or towel around your foot if your hands do not reach comfortably.
- Soften the knee of the extended leg if you need less intensity.
Seated Fold
Duration: 0:45
Reach forward from a tall seat to stretch your hamstrings and back with a calming fold.
Difficulty: Beginner
Instructions
- Sit with legs extended and reach your arms overhead to lengthen your spine.
- Hinge at the hips and fold forward, reaching for your toes, shins, or ankles.
- Hold the stretch while breathing slowly, keeping your spine long.
Tips
- Focus on hinging from the hips instead of rounding your back.
Adjustments
- Use a strap around your feet or keep hands on your shins if your toes feel far away.
- Keep a slight bend in the knees if your hamstrings are tight.
Who Should Try This
Anyone whose front split is limited by the front leg side. If you struggle to touch your toes or feel a strong pull behind your knees in forward folds, this routine is for you. Works great as a standalone session or paired with hip work.
Tips for Best Results
- Hinge from your hip crease, not your lower back. A flat back with less range beats a rounded spine with more.
- Micro-bend your knees if the stretch feels sharp behind the knee joint. You want to target the muscle belly.
- Hold each position for the full duration. Hamstrings respond best to sustained, patient stretching.
- Warm muscles stretch further. Try this routine after a walk or light activity for better results.
Building Flexible Hamstrings
Hamstring flexibility takes time but responds well to frequency. Three to four sessions per week will get you further than one long session. As your forward fold deepens, your split will follow.
