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How Long Does It Take To Get Flexible Hamstrings?

    Some people seem naturally flexible, while many find it impossible to bend over and touch their toes. Just like any fitness goal, higher flexibility requires time to be achieved. But how long does it take to get flexible hamstrings?

    It takes around three to four weeks to get flexible hamstrings. You can get optimal results by doing stretching exercises three or five times a week. But consistency is more important than the number of weekly sessions. Build a regular stretching routine and stick with it to see progress. 

    How Long Does It Take To Get Flexible Hamstrings tips

    Read on as we explore the benefits of flexible hamstrings and some stretching exercises that you can incorporate into your workout routine.

    We’ll also give some tips to speed up your progress.

    Benefits of Flexible Hamstrings 🦵

    Hamstrings are a group of muscles located at the back of your leg, from your hip to below your knee.

    These muscles help you bend your knee and extend your leg straight behind your body.

    Benefits of Flexible Hamstrings

    Tight hamstrings may lead to poor posture, knee and back pain, and muscle imbalance.

    Both athletes and non-athletes can benefit from hamstring stretches.

    Here are some benefits:

     

    Injury Prevention 

    Strength training tightens muscles, reducing the range of motion and leading to muscle imbalance.

    Injury from tight hamstrings prevention

    So when you move or do workouts, you don’t correctly activate the targeted muscles and may injure yourself.

    Also, if you have a sedentary lifestylefor example, you have a job that entails sitting in front of a computer all day — you’ll be prone to reduced range of motion and tight hamstrings.

    Regular hamstring stretches balance your body and reduce the risk of injury caused by eccentric physical activities and tighten muscles. 

     

    Improved Posture

    As hamstrings are located at the back of your thigh and hip, they play an essential role in keeping your back in line.

    When you have tight hamstrings, your pelvis rotates backwardly flattening the natural arch in the back, leading to poor seated and standing posture.

     

    Reduced Back Pain

    To prevent lower back pain, you need a proper pelvic alignment.

    As we mentioned earlier, a tight hamstring affects the pelvis’s mobility, putting stress on the lower back.

    Flexible and strong hamstrings will provide extra support for the back and pelvis and prevent them from becoming tight or injured.  

     

    Increased Flexibility 

    Leg exercise motivation

    Hamstring stretches can improve flexibility and range of motion in the hip. This flexibility helps you perform daily tasks such as bending over and walking upstairs easily.

    Also, tightness in specific muscles means that blood circulation in those muscles is impaired. By stretching, you will improve overall blood circulation.

     

    Hamstring Stretching Exercises 🦿

    Flexibility happens over time. So stretch to a comfortable degree for you and avoid overstretching, as it may cause injury.

    You can use the following stretches to improve your hamstring flexibility.

    Remember to warm up your muscles before stretching them.

     

    1. Toe-touching

    Toe-touching

    Stand with your legs straight and bend over to touch your toes. Stay there for a few seconds, feel the stretch, and then come up.

    Repeat the movement 10 to 15 times.

    You can also cross your right foot in front of your left and do the stretch.

     

    2. Lying Hamstring Stretch

    Lay down on your back. Lift one leg and leave the other leg straight on the floor (you can bend it if you want to).

    Put your hands right behind your knee and bring that leg in until you feel a good stretch in your hamstrings.

    Hold for about twenty seconds and then switch legs. Do four or five reps for each.

     

    You can also use a resistance band. Learn more in our post heavy resistance bands. See our top three Resistance Bands, available on Amazon, which can be a great option to help your exercise.

    Preview
    Best Quality
    Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
    Best Variations
    3.9ft Resistance Bands Set - Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab and Home Workout, Non-Latex Elastic Bands Set of 3
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    Hoocan Resistance Bands Set, Long Exercise Bands for Arms, Shoulders, Legs and Butt, Workout Stretch Bands for Physical Therapy, Gym, Yoga
    Product Name
    Fit Simplify Resistance Loop
    RENRANRING Bands
    Hoocan Resistance Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Five levels
    Three Levels
    Three Levels
    Quality
    Superior Quality
    Good Quality Exercise Bands
    Premium Quality
    Extras
    Portable travel carry bag and exercise instruction guide.
    One Carry Bag + One Workout Guide.
    None
    Best Quality
    Preview
    Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
    Product Name
    Fit Simplify Resistance Loop
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Five levels
    Quality
    Superior Quality
    Extras
    Portable travel carry bag and exercise instruction guide.
    Interested
    Best Variations
    Preview
    3.9ft Resistance Bands Set - Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab and Home Workout, Non-Latex Elastic Bands Set of 3
    Product Name
    RENRANRING Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Three Levels
    Quality
    Good Quality Exercise Bands
    Extras
    One Carry Bag + One Workout Guide.
    Interested
    Best Price
    Preview
    Hoocan Resistance Bands Set, Long Exercise Bands for Arms, Shoulders, Legs and Butt, Workout Stretch Bands for Physical Therapy, Gym, Yoga
    Product Name
    Hoocan Resistance Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Three Levels
    Quality
    Premium Quality
    Extras
    None
    Interested
    When using a resistance band, gently pull the band and keep your shoulder on the ground during the stretch. 

     

    3. Standing One-leg Hamstring Stretch

    Stand up straight and rest one heel on a stool or a small stack of books. Keep your knees straight.

    Bend forward slightly from your hips, but keep your back straight.

    Reach your arms toward the sky until your arms become even with your ears.

    Hold on there for ten seconds, then switch your legs.

    Watch this video to know how to do it properly:

     

     

    4. Exercise Ball Hamstring Curl

    Lay down on the ground with your hands at your side and your heels on the top of the stability ball.

    Contract your abs and glutes, lift your hips, and bend your knees while drawing the stability ball closer.

    Slowly roll the ball away from you and return to the starting position. Repeat for 15 repetitions.

    This video will help you perform the movement correctly:

     

    Here are our top three high-quality exercise balls to help with your exercise. They won’t burst, and they will stay stable.

     

    Preview
    Overall Best
    Trideer Exercise Ball, Extra Thick Yoga Ball Chair, Heavy Duty Stability Ball Supports 2200lbs, Birthing Ball with Quick Pump (Office & Home & Gym)(Black, L(58-65cm))
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    Exercise Ball (55cm-95cm) Extra Thick Professional Grade Balance & Stability Ball- Anti Burst Tested Supports 2200lbs- Includes Hand Pump & Workout Guide Access (Grey, 65 cm)
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    BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity, Blue, 58-65cm, L
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    Trideer Extra Thick Ball
    Live Infinitely Exercise Ball
    BalanceFrom Anti-Burst Ball
    Anti Burst
    Slow Deflation
    Secure Grip
    Material
    High Quality Extra Thick
    Gym Grade Extra Thick
    Thick and durable material
    Pump Included
    Foot Pump
    Hand Pump
    Foot Pump
    Extras
    Two air stoppers and detailed instructions.
    Two air plugs, valve remover tool, downloadable digital exercise guides, and online training workouts.
    Two year Warranty
    Overall Best
    Preview
    Trideer Exercise Ball, Extra Thick Yoga Ball Chair, Heavy Duty Stability Ball Supports 2200lbs, Birthing Ball with Quick Pump (Office & Home & Gym)(Black, L(58-65cm))
    Product Name
    Trideer Extra Thick Ball
    Anti Burst
    Slow Deflation
    Secure Grip
    Material
    High Quality Extra Thick
    Pump Included
    Foot Pump
    Extras
    Two air stoppers and detailed instructions.
    Interested?
    Best Value
    Preview
    Exercise Ball (55cm-95cm) Extra Thick Professional Grade Balance & Stability Ball- Anti Burst Tested Supports 2200lbs- Includes Hand Pump & Workout Guide Access (Grey, 65 cm)
    Product Name
    Live Infinitely Exercise Ball
    Anti Burst
    Slow Deflation
    Secure Grip
    Material
    Gym Grade Extra Thick
    Pump Included
    Hand Pump
    Extras
    Two air plugs, valve remover tool, downloadable digital exercise guides, and online training workouts.
    Interested?
    Best Price
    Preview
    BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity, Blue, 58-65cm, L
    Product Name
    BalanceFrom Anti-Burst Ball
    Anti Burst
    Slow Deflation
    Secure Grip
    Material
    Thick and durable material
    Pump Included
    Foot Pump
    Extras
    Two year Warranty
    Interested?

     

    5. Sitting Hamstring Stretch

    Sit straight on the ground with your legs in front of you. Bend one leg so that your sole rests against your mid-thigh.

    Move forward from your hips with your back, neck, and knee straight and reach your hands to your ankle.   

    Hold that stretch for 30 seconds and switch your legs.

    This video helps you avoid common errors:

     

     

    How to Speed up Flexibility? 🤸‍♀️

    People generally see the first signs of improved flexibility in three or four weeks. Significant change may take more than a year. 

    Besides being consistent and performing proper stretches, some tips can help you speed up the process.  

     

    Warm-Up

    Before stretching, perform a simple and gentle warm-up for 5 to 10 minutes.

    A brisk walk, light jog, or jumping jacks can warm your muscles and increase your heartbeat.

    Warm up before exercise

    You can also do your stretches after your routine workouts or weight lifting.

    By stretching after, you’ll release your muscles after a training session, and it will be easier to build a habit of stretching.

     

    Take Your Time

    If you want to get results faster, it’s better to stretch slowly. Too much stretching in short intervals won’t allow your muscles to relax and go deeper into the stretch. 

    This way, you may injure yourself and can’t do stretches anymore.

     

    Nutrition

    We know the importance of having a healthy diet when we want to do strength training or lose weight. But it also plays a vital role in reaching optimal flexibility.

    Drinking enough water and keeping a healthy diet with enough potassium and sodium will help muscles recover. Protein also boosts muscle recovery. 

    Essential fatty acids will help lubricate your joints, which improves your range of motion.

     

    Foam-rolling

    Foam rolling is a great way to improve flexibility and remove fascial adhesions— areas where fascia or connective tissue in muscles is damaged by a lifestyle with limited physical activity. 

    The foam roller breaks up knots in muscle tissues, resulting in smooth muscle contractions and more flexibility.

    You can perform foam rolling after your warm-up or before you start stretching. Here is how to do foam rolling for the hamstring:

     

     

    If you need a good foam roller, check out our top 3 foam rollers below.

     

     

     

    Dynamic Stretching

    Dynamic stretching involves a bodyweight movement like lunge or squats. It can activate your muscle before doing static stretches and helps your body reach its full movement potential during exercise and daily activities.

    Here are five dynamic stretches that target hamstrings:

     

    1. Half-Kneeling Hamstring Stretch

    Kneel on your left knee and extend your right leg. Keep your back straight, hinge forward, and put your hands on the ground at your sides.

    Hold on there for a few seconds and then come up. Do the movement for 15 reps and then go for the opposite leg. 

    Here is how to perform the movement:

     

     

    2. Walking Toe Touch

    Step one foot forward while keeping your back straight, bend over to touch your toe. Then stand back up, move forward with the other leg, and repeat the same movement. 

    Keep your knees straight, and don’t round your back during the movement. 

    Do 10 to 15 reps.

    Watch this video to know how to perform it correctly: 

     

     

    3. Inch Worm

    Stand up, bend over at your hips and put your hands on the ground. Then walk with your hands so that you get the push-up position.

    Hold on there for a few seconds, and then walk back with your hands to starting position. Do 10 to 15 reps.

     

     

    4. Leg Swings 

    Stand with your feet flat on the ground and your hands on your hips. Lift one leg straight, swing it straightforward, and then backward in a controlled manner.

    Do 10 to 15 reps for each leg. 

     

    To have more stretch, you can reach your hand to your toes when you swing your leg forward. 

     

    5. Active Spiderman Stretch 

    Get up to the push-up position. Bring your right knee to your right elbow. Keep the other leg straight, drop your hips down and keep your knee close to the floor.

    Stay there for seconds and then return to the starting position. Repeat the movement with the opposite leg. Do 10 to 15 reps.

     

     

    Bottom Line 🤗

    Tight hamstrings will lead to postural problems, back pain, and decreased overall physical performance in exercising and daily activities.

    Hamstring Exercise tips

    By incorporating proper stretches into your workout routine and being consistent, you will see the results in three to four weeks. 

    But these tips can help you speed up the process.  

    I hope you enjoyed this post on how long it takes to get flexible hamstrings, don’t forget to share.

    Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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