How To Fix Your Tight Hamstrings (NOT by stretching), by Conor Harris on YouTube. 1 min 53 s.
- Video length
- 1 min 53 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Stand tall and notice your pelvis. Place one hand on your lower belly and one on your lower back, then tilt your pelvis forward and back until you find a neutral position you can hold.
Set up a hip hinge with a broomstick or dowel behind your back. Keep the stick touching your head, upper back and tailbone as you push your hips back, then stand tall. Do 2 sets of 8 slow reps.
Do glute bridges on the floor. Lie on your back with knees bent, squeeze your glutes to lift your hips, hold for 2 seconds, and lower. Complete 2 sets of 10.
Load the hamstrings with slow Romanian deadlifts. Hold a light dumbbell or band, hinge at the hips, lower for 3 seconds until you feel a stretch, then stand. Do 3 sets of 8.
Try a slider leg curl. Lie on your back with heels on a towel or sliders, lift your hips, slide your heels away slowly, then pull them back. Do 2 sets of 5.
Re-test your forward fold or sit-and-reach. Sit with legs straight, hinge from the hips, and note how far you reach. Compare it with your first test to track change.
Tips and common mistakes
Do not bounce or force a static stretch before you train; use slow, controlled reps instead.
Keep your ribs down and avoid arching your lower back during hip hinges and bridges.
Aim for 3 or 4 short sessions a week rather than one long session.
Stop if you feel sharp pain, numbness or tingling down the leg and get advice from a qualified professional.
Questions
Why do my hamstrings feel tight after sitting?
Long periods in a chair can leave your hamstrings and hips stiff and your glutes less active. The feeling of tightness does not always mean the muscle is physically short.
Can I still stretch?
Light dynamic movement is fine, but static stretching alone rarely solves the problem. Pair it with hip hinge practice and slow strength work.
How long until it feels better?
Many people notice a change in a few weeks with 3 or 4 sessions a week. Be consistent and track your reach rather than chasing a big stretch.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
