878.0K
MOThe Hamstring Method. Free ebooks where?! #stayflexy
@movementbydavid
#Hamstring Hinge Stretch
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AFStanding Hamstring Stretch (Hip-Hinge Style)
Set up
Stand tall with feet hip-width.
Put the target heel slightly in front of you (6–12 inches), toes up on the floor or on a low step.
Keep both hips square and level.
Brace & align
Lightly brace your abs (as if preparing for a cough).
Neutral spine: chest proud, shoulders down, long neck.
Put a micro-bend (2–5°) in the target knee—never lock it.
Hinge
Shift 70–80% of your weight to the back leg.
Push your hips straight back (hip hinge) while keeping your spine neutral.
You should feel the stretch build in the back of the front thigh.
Find the edge
Stop when you hit a mild–moderate stretch (5–6/10). No pain, no tingling.
Hold your position; breathe slowly through the nose.
Hold & breathe
Hold 20–40 seconds, 2–4 reps per side.
Come out by driving the hips forward (don’t round up).
#AFGatesville #Anytimefitness #stretching
@afgatesville
1.9M
KOHamstring Health ⚙️ | How did I get here... Details ⬇️
Movement Blueprint | 4 Rounds
1. Dynamic Hamstring Stretch X 10 (Alternative is to sit on the floor with legs elevated and attempt to bring the upper body towards the knees)
2. Banded Elephant Walks X 30 Reps
(Raise hands to a bench or higher surface to make movement more accessible)
- Promote dynamic hamstring lengthening, improve posterior chain mobility, and reduce myofascial tension, supporting optimal movement patterns and decreasing injury risk.
3. Bench Hamstring Curls X 12 Per Leg
(Strengthen hamstrings through eccentric-concentric loading, improve knee joint stability)
4. Banded Good Mornings X 15 (This can be progressed to an EZ bar or heavier load if needed)
- Good mornings strengthen the posterior chain, improve hip hinge mechanics, enhance core stability, and increase hamstring flexibility.
Let’s Build
@korey.rowe
140.8K
YODON’T STRETCH tight hamstrings! Do THIS first.
@yogawithkatharine
557
BIHinges are great to strengthen and stretch your hammies.
Key things to keep in mind :
1. Back straight
2. Hinge from the hips
3. Feet fist apart and straight
4. Knees in
Feel better. Move better.
#hamstringstretch #hamstring
@billyriano_pt
559.3K
EMWhy you still can’t touch your toes 👇
It’s not just about tight hamstrings — it’s about technique.
If your back rounds every time you fold forward, you’re probably missing one key cue: anterior pelvic tilt.
When you learn to tilt your pelvis and lift your sit bones, you actually lengthen the hamstrings from the hips, not from the spine.
Without that tilt, your flexibility work will hit a plateau no matter how much you stretch.
🎥 In this video, I’m breaking down the difference between a rounded back vs. a true hip hinge — so you can finally build real hamstring flexibility and end-range strength.
Save this one to practice later — and tag a friend who’s still stuck on their toe-touch goal!
#HamstringFlexibility #PelvicTilt #AnteriorTilt #MobilityTraining #ActiveFlexibility #YogaAnatomy #YogaForBeginners #FunctionalMobility #HamstringStretch #YogaEducation #StretchingTips #MobilityCoach #YogaTeacher #FlexibilityTraining #StrengthAndMobility #YogaTutorial #TouchYourToes #FlexibilityJourney #PelvicAlignment #YogaTips
@emmaforeveryoga
185.5K
HEThis HAMSTRING STRETCH isn’t effective. Try this❗️
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❌This is one of the most common hamstring stretches you see people do but also one of the least affective!
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🏋🏻Try this alternative, instead! Put one foot forward and hinge back into your hip and keep your spine in lordosis. Then, flex your quad and you can drive your foot up and down to get some nerve flossing!
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✅This will provide a much greater stretch to your hamstrings and have you feeling brand new and ready to #getbetternotolder
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🙋🏻♂️Questions? Leave them in the comments and Dr. Rob will help!
#heydrrob #getbetternotolder #physicaltherapy #sportsperformance #gymtok #gymmotivation #gymtips #gymadvice #gyminfluencer #protectyourback #corestrength #corestability #sixpack #abs #hiittraining #hiitworkoit #backpain #sciatica #nervepain #hamstringstretch #mobility #yoga
@heydrrob
129.5K
MEDancers, if you want to increase your hamstring flexibility, try something other than lying on your back and holding your leg!
Hamstring flexibility will help you ease into your split, kick higher and developpé better! Hamstring flexibility also leads decreased back pain and lower risk of injury.
🦵When doing this movement:
Maintain a flexed food and a straight leg
Don’t force the knee back (aka lock the knees)
Keep your back flat and straight
Hinge at the hips (think forward fold)
Are you a dancer ready to take your technique to the next level? I have a training plan for you! Comment DANCE and I will send you the link!
#dancetraining #dancetechnique #danceteacher #dancetrainer #crosstrainingfordancers #dancetips #dancestudio #danceteam #dancecoach #dancersofinstagram #hamstringstretch #hamstringflexibility #hamstringstrength #hamstringinjury
@meredith_fluxdance
51.6K
TW3 Tricks To Fix Tight Hamstrings 👇
Tight hamstrings, no matter who you ask, we all deal with them at some point.
But to be fair, most of us sit all day, and when that happens…
the knees stay flexed, and those hammys seize up!
Don’t worry though, I got you.
When it comes to fixing tight hamstrings, pay attention to these 3 things:
1️⃣ Use a Band
Adding a band to your stretch instantly improves your range of motion.
The band creates a pulling force on the joint, helping move it out of the way and opening up space (ie. distraction stretching).
It works like a charm (even if you’re super stiff like me 😬).
2️⃣ Use a Bench
Optional, but highly recommended!
The bench allows your upper body to relax into the stretch, reducing neural tension in the hamstring.
This helps your nervous system chill out, so you can focus on actually lengthening the muscle.
Trust me… it makes a big difference.
3️⃣ Bend and Extend
Your hamstrings have two key areas:
🔺 Proximal (closer to the hip)
🔻 Distal (behind the knee)
To hit the distal portion, keep your leg locked out. You’ll feel it right away when you hinge forward with a straight knee.
To hit the proximal portion, bend your knee and fold fully over the band. This slackens the hamstring and lets you drive deeper into hip flexion, targeting the muscle’s origin higher up in the hip.
Spend about 2 minutes oscillating between the straight and bent knee positions and let the band do the work.
You’ll feel the difference as soon as you’re done. 💪
@twstraining
21.9K
DISTRETCHMAS DAY 1🎄 If you have extremely tight hamstrings, this is one of the stretches you should add to your stretching routine.
✨Beginner✨ Place one foot forward and keep the back foot behind you (Slightly turned out). Bend your back knee slightly. With your front leg, press your heel into the ground and lift your toes toward your face as high as you can. From here, hinge forward at your hips (not your back) until you feel a light stretch in your hamstring. AIM TO KEEP YOUR BACK STRAIGHT!!
✨Intermediate✨ Place one foot forward and keep the back foot behind you (Slightly turned out). Bend your back knee slightly. With your front leg, press your heel into the ground and lift your toes toward your face as high as you can. From here, hinge forward at your hips (not your back) and reach down aiming to put your hands flat on the ground.
Enjoyed this stretch? My full body online courses are on sale for $30 that has my full blown stretch routines for 3-5 weeks at a time! Self-paced, effective, and easy to follow.
Link in my bio!
@divinextension
10.9K
SPThe best hamstring stretch?
Now of course there is no such thing as the best, but this one is up there!
The Jefferson curl improves spinal flexibility, strengthens the lower back and hamstrings, and enhances overall mobility by safely increasing the range of motion in the spine.
Along with the Jefferson curl itself, there many any variations (as shown in video) such as alternating knee extension, grounded kang squats and elbow bending, to name a few.
Tag your annoying friend who always complains about their tight hamstrings but never does anything about it 🥳🥳
@spenor
76.6K
WIHamstring Stretch:
👉 One of my favorite stretches…
👉 Self hamstring stretch on one knee…
👉 Slight knee flexion maintained – hinge at the hip joint - go down until you feel a moderate stretch on hamstrings - we usually hold for 20 to 30 sec.
🙌 @morgan__ivey is crushing the hamstring stretches! Getting ready to run !
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@wilk_kevin
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