7 Easy Wall Stretches for Tight Hamstrings

Loosen up tight hamstrings with these easy, feel-good wall stretches.

The hamstrings are responsible for bending and flexing your knee, as well as assisting your gluteal muscles to extend during walking and running.

When you sit, the hamstrings go into a shortened, contracted position. After a while, this shortened position sticks, leaving you with tight hamstrings even when you stand up.

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Tight hamstrings don’t just affect your legs. It can lead to tight hip flexors, which can cause lower back pain. It is important to stretch the hamstrings regularly to help them lengthen back out, especially if you spend much of your day sitting. You’ll also help prevent back pain and improve your overall mobility when you make stretching a regular practice.

To relieve tight hamstrings, use these easy wall stretches you can do anywhere. They’ll feel amazing and release tension in not just your legs, but your hips and back too!

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7 Easy Wall Stretches for Tight Hamstrings

Legs Up the Wall | 30 sec

Start with this relaxing pose that gently stretches the back of your hamstrings.

1. Begin by sitting in front of the wall with your knees bent.
2. Lie down on your back and straighten your legs up the wall. The closer your hips are to the wall, the deeper the stretch will be. Relax your arms down alongside your body with your palms facing up.
3. You should feel your hamstrings and glutes releasing. Hold for 30 seconds.

Straddle Up the Wall | 30 sec

Modifying the previous stretch helps to target tension in the hips and thighs.

1. From the legs up the wall position, slowly separate your feet out wide into a straddle.
2. Hold for at least 30 seconds.

Single Leg Stretch | 30 sec per side

This stretch uses a strap or towel to get a deeper hamstring stretch.

1. Lie on your back facing a wall. Walk your feet up the wall until your knees are bent at 90 degrees.
2. Hug your right knee into your chest and loop your strap or towel around the bottom of your foot, taking one end of the strap in each hand.
3. Straighten your right leg towards the sky. Walk your hands up the strap to stretch your right leg towards your head, deepening the stretch. Keep your left heel on the wall the entire time.
4. Hold for 30 seconds. Then release the strap from your right leg and switch sides.

Single Leg Straddle | 30 sec per side

Straddling one leg at a time helps to release the hamstrings, inner hips and thighs.

1. Start by lying on your back with your legs straight up the wall.
2. Bring your right knee into your chest and loop your strap or towel around the bottom of your foot. Then, straighten the leg back up the wall.
3. Take both ends of the strap into your right hand and reach your left arm out to the side with your palm facing up.
4. Exhale to guide your right leg out to the right with your hand. Keep your left heel on the wall the entire time.
5. Hold for 30 seconds, then inhale to lift your right leg back up. Switch sides.

Half Happy Baby | 30 sec per side

Tight hamstrings affect your hips as well. This stretch loosens up both the hamstrings and the hips.

1. Start by lying on your back with your legs straight up the wall.
2. Hug your right knee in towards your right shoulder. Bring your right shoulder to the inside of your thigh and reach for the pinky toe edge of your foot.
3. Gently press the thigh open and pull down on your foot to feel a stretch through your right hip. Your left heel should remain touching the wall the entire time.
4. Hold for 30 seconds, then switch legs.

Half Forward Fold | 30 sec

Gently open the hamstrings and glutes with this supported stretch.

1. Stand facing a wall. Bend at the hips and place your hands on the wall in line with your hips.
2. Walk your feet back until your body comes to an L-shape. Then, walk your feet forward an inch or two so that your heels are slightly closer to the wall than your hips. Engage your abs.
3. Press your palms firmly into the wall and lean back into your heels slightly to feel a stretch through your hamstrings. Hold for 30 seconds.

Half Split | 30 sec per side

This stretch releases tightness in the hamstrings and calves.

1. Begin by facing a wall in a low lunge, with your right foot forward and your left knee back on the ground. Your hands should frame your right foot.
2. Place the ball of your right foot up the base of the wall. Then, scoot your left knee back a couple of inches, keeping the toes tucked under.
3. Next straighten out your right leg to come into a half split. Your hips should be stacked over your left knee and you should feel a stretch through the entire back of your right leg. Keep your hands on the ground the whole time.
4. Hold for 30 seconds, then switch sides.

(Your Next Workout: 11 Yoga Poses to Release Tight Hamstrings)