Lay the groundwork for looser hamstrings with these simple, effective holds.
Toe Touch
Duration: 00:30
Fold forward from standing to stretch your hamstrings and lower back with a calming release.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed by your sides.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
Adjustments
- Rest your hands on shins or thighs if the floor feels out of reach.
Cross Leg Fold
Duration: 01:00
Fold over crossed legs to release your hamstrings and low back with a sweet twist of the hips.
Difficulty: Beginner
Instructions
- Stand tall and cross one foot over the other.
- Hinge forward from your hips and allow your torso to drape over your legs.
- Let your arms hang toward the floor or rest hands on the front leg as you breathe.
Tips
- Keep weight balanced between both feet despite the cross.
- Think about lengthening your spine rather than rounding it.
- Relax your neck so your head hangs heavy.
Adjustments
- Place hands on shins, ankles, or yoga blocks if the floor feels far away.
Wide Leg Bend
Duration: 00:30
Fold forward with legs wide to stretch your hamstrings, hips, and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and toes pointing forward.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
- Hold ankles and draw your head closer if you want more stretch.
Adjustments
- Rest hands on shins or blocks if the floor feels far away.
Side Lunge
Duration: 01:00
Sink into a side lunge to stretch your groin and hamstrings while building strength.
Difficulty: Beginner
Instructions
- Stand with feet wide apart.
- Shift your weight to one side, bending that knee and keeping the opposite leg straight.
- Place hands on the floor for balance and lower your hips until you feel a stretch in the inner thigh, rotating the straight-leg foot so the heel grounds and toes point up.
Tips
- Lift your chest and keep your back long.
Adjustments
- Stay higher if the stretch feels intense.
- Hold a chair or wall for extra balance support.
Reverse Lunge
Duration: 01:00
From a kneeling stance, extend one leg forward to stretch the backside while keeping your balance dialed in.
Difficulty: Beginner
Instructions
- Begin kneeling with knees hip-width apart and tops of your feet on the floor.
- Extend one leg forward, pressing the heel into the ground and keeping the leg straight.
- Hinge at your hips to lower the torso toward the floor, placing hands down for balance.
- Hold the stretch briefly, then switch legs.
Tips
- Keep your chest lifted and back long even as you hinge forward.
Adjustments
- Place a folded blanket under your kneeling knee for comfort.
Seated Fold
Duration: 00:30
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.
Hurdler
Duration: 01:00
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.
Stand tall, shake out your legs, and note how quickly the tension starts to fade.
