3 Stretches for Runners or People with Tight Hamstrings

If your hamstrings feel like rocks after a run, you're not alone — it's one of the most common complaints we hear from runners who come into the studio. The good news is you don't need a full class to loosen them up. These three stretches take less than 5 minutes and target the hamstrings directly, along with the muscles around them that tend to tighten up right alongside.

Standing Forward Fold (bent knees)

Stand with your feet hip-width apart, bend your knees generously, and fold forward, letting your upper body hang. Hold for 45 seconds. This stretches your hamstrings and calves without forcing anything — the bent knees take the pressure off your lower back so the stretch can actually reach your hamstrings instead of your back doing the work.

Half-Splits (Ardha Hanumanasana)

From a low lunge, shift your hips back and straighten your front leg, hinging forward over it while keeping your back knee grounded. Hold for 45 seconds, then switch sides. This gives a deeper, more targeted stretch to the belly of your hamstring and your calf, while also opening the hip flexor on your back leg — a muscle that gets tight and short from all that running.

Reclined Hand-to-Big-Toe

Lying on your back, loop a strap or towel around the ball of one foot and extend that leg toward the ceiling, keeping the other leg grounded. Hold for 45 seconds, then switch sides. This isolates one hamstring at a time and lets you control exactly how deep the stretch goes. Because you're lying down, it's also a nice, calming way to finish — and if you take the leg out to the side, you'll open up your hips and inner thighs too.

Try these three after your next run, or anytime your hamstrings feel tight and unforgiving. No equipment required beyond maybe a strap or towel for the last one.

Want to follow along? Find these stretches in our YouTube video here.