The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch), by Strength Side on YouTube. 13 min 26 s.
- Video length
- 13 min 26 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for a minute or two with a short walk or gentle leg swings so cold muscles are not forced into a deep stretch.
Sit on the floor with one leg straight and the other bent, then hinge forward from your hips over the straight leg until you feel a pull behind the thigh.
Hold the first stretch for about 30 to 45 seconds, keep breathing, and relax deeper on each exhale rather than pulling with your hands.
Switch legs and repeat the same seated hinge, keeping your back long instead of rounding your spine to reach further.
Move into the second stretch, a standing or kneeling hip hinge that lengthens the hamstring while you keep a slight bend in the knee.
Press your hips back slowly, hold for 30 to 45 seconds, then return to standing and repeat two or three times per side.
Finish with the third stretch, lying on your back and using a strap, towel or your hands to draw one straight leg toward you.
Keep the other leg flat on the floor, hold 30 to 45 seconds, then swap sides and repeat the full set once more if you have time.
Tips and common mistakes
Never bounce in a hamstring stretch, as the muscle tightens to protect itself and you gain less.
A gentle pull is enough. Sharp or shooting pain behind the knee or thigh means you have gone too far.
Breathe out slowly as you sink into each stretch instead of holding your breath.
Do the routine most days for a few weeks. Hamstrings respond to steady, frequent work better than one long session.
Questions
How long should I hold each hamstring stretch?
About 30 to 45 seconds per side is a good target. Repeat each stretch two or three times if you have the time.
Can I do this routine every day?
Yes, gentle stretching is fine daily. If you feel sore the next day, ease off the depth and give yourself a rest day.
Do I need any equipment?
No. Your body weight and gravity do the work. A towel or strap helps with the lying stretch if you cannot reach your foot.
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.
