If you’re looking for some of the best hamstring stretches for runners, then this is the article for you. Today we’re going to teach you a little about what the hamstrings are, their function, why they get tight, and most importantly, how to stretch them for less tension, reduced risk of injury, and smoother, pain-free running.

What (And Where) Are the Hamstrings?

The hamstrings are located between your knee and hip on the back part of the thigh. They make up the bulk of the tissues that you feel when you grab behind your leg. It is common for runners to feel tightness in this area, whether they are pre, during, or post-run.

You have three hamstrings, all with similar but slightly differentiated functions - they are:

Biceps Femoris

Semimembranosus

Semitendinosus

Together, the hamstrings help you flex (bend) the knee and extend (straighten) the hip. Biceps femoris helps rotate the leg outward, while the other two help rotate the leg inward. The biceps femoris also, uniquely, has both a long and short head, which helps with its dual function. 

Hamstring Function While Running

While running, your hamstrings do a number of things depending on where your leg is throughout the movement. The running gait is typically split into two parts, swing and stance. 

Swing Phase

Swing phase begins when the foot leaves the ground behind the body, and makes contact with the ground again in front of the body. The hamstrings help to extend the hip behind you, while at the same time flexing the knee. As the leg swings forward, the hamstrings decelerate the leg in preparation for landing.

Stance Phase

Stance phase begins when the foot makes contact with the ground, and continues until the foot leaves the ground to enter swing phase. Your hamstrings help control lowering of the leg as the knee flexes upon making contact with the ground. They act as shock absorbers and stabilizers of the hip and knee. In preparation for push-off, the hamstrings also have a propulsive function.

 This man’s right leg is, from left to right, going through stance phase > swing phase > stance phase. (Credit: Adobe Stock)

Why Do Runners Have Tight Hamstrings?

Running is an interesting sport because of the sheer number of repetitions your muscles have to endure. It takes approximately 1500 strides to run a mile, so in just one mile of running the hamstrings are going through all the muscle actions just discussed, 750 times each! Multiply that by X number of miles, and it’s easy to understand why these muscles get tight.

While they’re undergoing these constant contractions, they’re also not being stretched to any significant degree. The input to your body is basically shorten, shorten, shorten, without any stretch. This results in muscles that want to stay short, and have a harder time lengthening as a result.

The list of problems this can cause is long. Things like hamstring pulls/strains, sciatica, limited knee/hip mobility, running inefficiency, low back pain, knee pain, ankle pain, and poor posture can all be subsidiary issues to chronic hamstring tightness. These are complications we would like to avoid, so let us show you how to stretch this important group of muscles.

6 of the Best Hamstring Stretches for Runners

Below you’ll find an easy-to-follow routine that focuses on the hamstrings and other muscle groups that runners commonly have issues with. You can use this as a recovery and/or rehab routine if you’re someone who suffers from tight hamstring muscles!

Forward Fold Sequence

Equipment:

• N/A

Instructions:

1. Start in a standing position with your feet hip width apart (picture 1)
2. Lace your fingers behind you and fold forward while keeping your knees straight
3. While folding forward, bring your arms behind you as far as you can (picture 2)
4. Pause at your end range for a moment, then return to the starting position
5. Fold forward again, this time letting your hands reach towards the floor
6. Pause at your end range, then return to the starting position
7. Repeat this sequence for 45-60 seconds

Benefits

• This is a dynamic stretch that can serve as a great warmup prior to running. It loosens the hamstrings and low back through a gentle movement sequence, while at the same time opening up the chest and shoulders, two other areas that tend to get tight on runners.

Triangle Lean

Equipment:

• Pole or broomstick

Instructions:

1. Stand in a staggered stance with a pole positioned in front of your body 
2. Straighten your front leg while bending the back one
3. At the same time, hinge at the hips and fold forward while anchoring yourself with your arms on the top of the pole
4. Let your chest sink between your shoulders
5. Feel a stretch in the back of your front leg
6. Hold for 45-60 seconds, then repeat on the other side

Benefits

• This stretch reaches higher up into the hamstring muscles, while at the same time mobilizing the thoracic (middle) spine. It stretches the shoulders, chest, and hamstrings all at the same time. 

Calf & Hamstring Stretch w/Block

Equipment:

• Yoga block or equivalent

Instructions:

1. Stand with your feet shoulder width apart and a yoga block or small ledge positioned in front of you
2. Put the ball of one foot up onto the block while keeping the leg straight
3. Hinge forward slightly to feel a stretch in the calf and hamstring muscles on that leg
4. Hold for 45-60 seconds, then repeat on the other side

Benefits

• The calf and hamstring muscles both cross the knee joint. Tightness in one usually translates to tightness in the other, which can cause all sorts of pain and complications both above and below the knee joint. This stretch works them both at the same time.

Low Lunge to Hamstring Stretch

Equipment:

• N/A

Instructions:

1. Start in a low lunge position with your front knee stacked over your ankle
2. Press your hips forward by squeezing your glutes and keeping your core tight (don’t arch your lower back)
3. Feel a stretch in the front of your back hip (picture 1)
4. Hold for 30 seconds
5. Then, push the hips back and straighten the front leg (picture 2)
6. Hinge your torso forward slight to feel a good stretch in the front hamstring
7. Hold for 30 seconds
8. Switch legs and repeat the sequence

Benefits

• Hip flexors and hamstrings are two problem areas for runners. This stretch combines the two muscle groups and gives them both a gentle stretch that can relieve a lot of tension. Both these muscle groups have significant influence on the position of your pelvis.

Seated Toe Pull

Equipment:

• Strap, resistance band, or towel

Instructions:

1. Sit with one leg stretched out straight and the other bent with the sole of your foot against your thigh 
2. Take a strap, towel, or resistance band and wrap it around the foot of your outstretched leg
3. Pull on the strap to bring your toes back towards your shin
4. Lean forward slightly if your flexibility allows
5. Hold for 45-60 seconds
6. Switch legs and repeat

Benefits

• The seated toe pull again highlights the relationship and common muscle tightness found between the calf and hamstring muscles. You will notice a much more intense sensation than just the traditional runner’s hamstring stretch by pulling on the toe.

Rolling Hamstrings w/Lacrosse Ball or Foam Roller

Equipment: 

• Lacrosse ball or foam roller

Instructions:

1. Sit with one leg straight, the other bent, and your arms supporting behind you
2. Put a lacrosse ball or foam roller under the hamstrings of your outstretched leg
3. Put your bodyweight onto the ball/roller and roll up and down the hamstring muscles
4. Work it all around the back of your thigh, and if you find a painful spot, localize the rolling until it releases
5. Repeat for 60 seconds on each leg

Benefits

• While not necessarily a stretch, using a lacrosse ball or foam roller to massage your muscles (known as self-myofascial release) is a great way to further loosen up the muscles before or after a run or stretching session. 

Run Pain-Free With Dynamic Runner

Looking for more high quality stretching, mobility, and strength training routines? Join our community of thousands of athletes just like you here at Dynamic Runner. We have an extensive library to help you train like a pro from the comfort of your own home. Sign up today for a 7-day free trial!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist