Tight hamstrings are among the most common complaints. They limit your ability to touch your toes, affect your squat depth, and contribute to lower back pain. These exercises build lasting hamstring flexibility. Get personalized mobility routines: Start your 14-day free trial Why This Matters Hamstrings attach to your pelvis. When tight, they pull the pelvis backward, flattening lumbar curve and creating lower back strain. They also limit hip flexion, affecting movements from squatting to simply picking things up. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 173 Find a slightly elevated surface to rest your foot on. Then, once you have stability, bend at your hips and rotate your upper body toward the ground. Find a gentle stretch in your hamstring and return to the starting position. Exercise 2 JME 174 Find a slightly elevated position to rest your foot. Then, once you have stability, bend at your hips and rotate your upper body toward the floor. First, rotate directly over your leg. Second, rotate over the outside of your leg. Third, rotate over the inside of your leg. In between each rotation, return to the top. Find the length and depth that works best for you. Exercise 3 JME 177 Sitting in your chair, find another chair or surface that is the same height as your chair. Rest one foot on that surface either for time or slowly rotate at your hip over that elevated leg. Exercise 4 JME 167 Sitting in your chair, extend one leg forward. Then, raise the leg straight up. After that, bend your leg at your knee to bring your knee as close to your chest as you can. Then return to the starting position. Exercise 5 JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Tips for Success Hamstrings often feel tighter than they are; neural tension can mimic tightness Bend from your hips, not your lower back Do not round your back to reach further Consistency beats intensity for hamstring flexibility Address both hamstrings; they often differ How Often to Practice Practice daily for best results. Hamstrings respond well to consistent, moderate stretching rather than occasional intense sessions. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial