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 hamstring stretched

Hamstrings (posterior thigh) are effective at both extension of the hip-joint and flexion of the knee-joint. The hamstrings are active during normal walking.

Tight hamstrings (reduced hamstring stretch) limits hip flexion.


Three muscles make up the hamstring:

A.  biceps femoris

B. semitendinosus

c. semimembranosus


Standing/Kneeling Hamstring Stretch

female fitness blog

This stretch stretches your hamstrings from both your hip and knee. By bending the knee, you will feel the stretch more at the hip. When you keep your knee straight, you will feel the stretch more towards the knee.


Rotating your toes outward emphasizes the inner portion of the hamstring (semimembranosus), while rotating your toes inward emphasized more of the outer portion, or the biceps femoris.


See also: Stretches for the back

Join the discussion 14 Comments

  • Riann says:

    Love the workout gear.
    Your work is pretty awesome Flavia. So much useful information about nutrition and working out. I love learning or refreshing what I know and your updates are great. Nice work. My hammys get quite tight but I love to work them and sometimes I am rushed for time and don’t stretch (naughty I know). Love this one.

  • TJ says:

    The workout for the hamstrings and glutes you posted was a great one. I threw it in to mix up my Curvalicious programme. I am loving Curvalicious, and want to thank you for giving me the confidence to go into the gym area with all the big guys & not look like an idiot. I take your notes & plug my iPod in & away I go. Hopefully I will be able to enter your next body transformation competition! Anyone out there stalling on buying the programme should just do it! My body (at 40) has never been better thanks to Flavia…..good nutrition & HARD gym work really does the job!! Thank you Flavia, all the way from Australia!! X

  • Anna G says:

    I love this stretch! I naturally have very tight hamstrings and this stretch has helped to lengthen them. Love the detailed and scientific explanation. 🙂
    Have fun at cooking class, can’t wait to hear about it!

  • Tatiana says:

    Hi Flavia!
    Thanks for all the worksouts and tips you’re sharing to us!
    Awsome body btw…just 1 question…are you and Vince waiting a baby?hope i’m right…would be awsome guys:-)

  • michele b. says:

    Good one for today! (Especially since I just did your “leg toning workout” here on the blog…lots of hamstring work!)

  • Rosa Maria Barboza says:

    Very good Flávia! Thanks once more for your valuable tips! 🙂

  • Michelle says:

    How do you get rid of banana rolls back there? Thanks

    • Anna G says:

      Hi Michelle,
      It’s just stored fat. If you are following Flavia’s workouts and meal plans it will come off. 🙂

  • Channii says:

    Hey Flav,

    I know you’ve told us before, but can you please repeat where you get your workout gear from??


  • Сайт “” предлагает милым дамам косметику ведущих европейских производителей по низким ценам. У нас всегда можно найти широкий выбор палитр теней. У нас есть основы глитеры.
    Ещё Вы у нас можете найти инструменты очистители для кистей.
    Мы ведем полный контроль над всеми этапами от приема заявки до доставки груза.
    профессиональная косметика интернет магазин

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