Jul 20, 2026, 10:30 AM CUT

How to loosen up legs with hamstring stretches and lower body workouts

You put your legs through way more work every day than you give them credit for. However, simple tasks like bending over to tie your shoelaces can often feel grueling, especially with tight hamstrings.

The good news is that a few simple exercises can help you give your lower body and hamstrings the attention they have been begging for.

Did you know that tight hamstrings don’t just affect your legs but can also cause bad posture, hip mobility issues, and back pain? Well, here are some of the best hamstring stretches and lower body workouts you need to add to your list today.

Hamstring scoop

This is a basic hamstring stretch that you can do before or after your main workout. Begin in a standing position with one foot in front of the other, heel down and toes up. Go into a sitting position, using your hands to ‘scoop’ up the floor, and stand back up.

Young fit woman doing Janu Sirsasana asana to stretch hamstring and back muscles during group yoga workout in gym xkwx woman group yoga hatha janu sirsasana position asana side stretch bending exercising pose studio gym indoors mat fitness health vitality tranquil stretching meditating concentrating relaxing peacefulness equilibrium breathing flexible efforts body sports together emotion positive focused motivated people european italian young adults 30s casual portrait hobbies activities leisure lifestyle

If you are doing this as a warm-up, hold the stretch for 2-3 seconds and repeat it about 10 times. For a post-workout cool-down stretch, hold it for 30 seconds instead.

Hamstring flossing

Similar to the previous exercise, you can do this as a pre- or post-workout stretch. Begin by lying on your back and grabbing one thigh behind the knee with both hands, creating a 90-degree bend.

Stretch the opposite leg straight out. Now, straighten the raised leg and bring it down, repeating the movement about 10 times. Hold it for 30 seconds if you are using it as a post-workout stretch.

Both of these hamstring stretches are excellent for relieving tight hamstrings over time, especially if you perform them regularly.

Furthermore, Bree Warner, P.T., C.S.C.S., and D.P.T. of Bespoke Physical Therapy said, “Tight hamstrings affect much more than your ability to touch your toes. It can pull the pelvis into a posterior pelvic tilt, which flexes your lumbar spine into positions of increased postural stress, as per Men’s Health.

Lying hamstring stretch with a towel

You can perform this hamstring stretch using a towel, a yoga strap, or a belt. It just has to be long enough to reach behind your foot. In a lying position with one knee bent towards your chest, position the towel behind your foot and try to straighten out your leg as much as you can.

This exercise can be a little intense on the lower back, so bend the knee only as much as is comfortable for you.

Half-kneeling hamstring sliders

One of the most effective hamstring stretches, this exercise helps you engage in deeper stretches over time. Moreover, it slowly increases your flexibility, helping you become more mobile.

Begin in a half-kneeling position with your toes pointed up and your heel resting on a towel. Tuck in your pelvis, maintain a straight position, and slowly slide your foot forward, stretching your hamstrings gently.

Hold the position for three seconds and slide your foot back. Repeat this movement ten times, increasing your range of motion slowly.

Show your hamstrings and lower body some much-needed love with these stretches. Let us know if you feel a difference with them in the comments.

Follow Bodybuilding Bros for more such content.

Written by

Avantika Das

Edited by

Zaid Quraishi