A list of great hamstring stretches you can perform at home or the gym.A list of great hamstring stretches you can perform at home or the gym.

Standing Hamstring Stretch

Place your foot on top of a ball.

Movement

Maintain the lordotic curve in your lower back and slowly flex forward. Focus on moving your navel toward your thigh. As you flex forward, press your heel into the ball with approximately 30-percent pressure. Hold this contraction for five to six seconds, relax the stretch for two seconds, and then proceed to the next stretch. This system utilizes the PNF method of stretching, which basically implies that if you contract a muscle, allow it to relax, and then stretch it again, the subsequent stretch will be greater. You can also focus on the different heads of the hamstring by pointing your toes in or out.

Finish

Perform three to five static stretches of 20 to 30 seconds each, or two to three sets of three to four PNF stretches each. 

Single Leg Straddle Stretch

Primary Muscle Group: Hamstring

Muscle Groups Worked in This Exercise:  Hamstring

Preparation: Sit down on floor with legs extended at a 45 degree angle. Head should be straight up.

Breathing:  Breath in and out through the entire stretch movement.

Read more: Single Leg Straddle Stretch

Double Leg Straddle Stretch

Primary Muscle Group: Hamstrings

Muscle Groups Worked in This Exercise:  Hamstrings

Preparation: Sit down on floor with legs extended at a 45 degree angle. Head should be straight up.

Breathing:  Breath in and out through the entire stretch movement.

Read more: Double Leg Straddle Stretch

Ball Hamstring Stretch

Primary Muscle Group: Back of thigh

Muscle Groups Worked in This Exercise:

Preparation: Sit on the ball with your legs spread in a wide "V" with your toes pointing up.

Breathing: Exhale as you bend forward, inhale as you return to start.

Read more: Ball Hamstring Stretch