The Science of Hamstring Flexibility – Anatomy & Training Techniques

PDF pose chart here:

Do you struggle to touch your toes? Have you been told it's because your hamstrings are weak, not because they're tight? If so, you're being gaslit. While your hamstrings might be weak, when it comes to flexibility, you have to train these tissues with stretching exercises as I’ll show you in this video.

Tight hamstrings impact your posture, your walking and running gait, and can even contribute to lower back problems. Since your hamstrings are involved in nearly all your movement patterns (think knee flexion, hip extension) if left unchecked, the progressive tightening of these tissues is the norm—but it doesn’t have to be.

Your hamstring range-of-motion is determined by two factors: your nervous system and the length of your tissues. The Science of Stretching is a targeted approach I’ve developed that combines exercise physiology research with best practices from yoga, gymnastics, and dance. It’s really effective at unlocking any muscle in your body, but in this video we'll focus on your hamstrings.

I’ll explain the three key Science of Stretching principles of practice and show you how to put them into action with a simple pose that targets change in the muscle fibers in your hamstrings. If you’re new to this this type of deep, passive stretching, remember to start slowly and ease your way into it. Let’s get started!

VIDEO CONTENTS
0:00 Tight hamstrings
01:13 Anatomy of hamstrings
02:57 Anatomy of stretching
05:27 Ragdoll pose
05:50 Science of Stretching
06:08 Wet noodle
07:04 Breathe to relax
08:07 Time under passive tension

DISCLAIMER – this video is for educational purposes only. If you have severe hamstring pain or an injury, please err on the side of caution and check with a healthcare provider before practicing any self-care routine.

ANATOMY
The hamstrings are a group of three muscles located at the back of your thigh: your biceps femoris, semitendinosus, and semimembranosus. These muscles originate from the lower part of your pelvis and attach to the bones in your lower leg.

They are biarticular muscles, meaning they cross two joints (hip and knee) so they play a crucial role in coordinating movements when running and jumping.
When your hamstrings become tight, they reduce flexibility and range of motion, which can lead to discomfort in your legs and lower back.

WHAT WE’LL COVER
* Hamstring anatomy
* How to train flexibility in your hamstrings
* Key stretching principles for maximum benefits

3 SCIENCE OF STRETCHING PRINCIPLES WE'LL LEARN
1) Wet noodle
2) Breathe to relax
3) Time under passive tension

WANT MORE?

Got a question? Please post down below.

#Hamstrings #Stretching #HamstringStretch

[lydia_kitchen]

I just like the way you explain and show. Unlike others you do not use clickbating titles and you do not boost how you got this and that in seven days or whatever way to short period of time to have a sustain result. I appreciate how you care for safety and emphasize the the element of time. That s encouraging and no frustration will come up. Thank you

[rachelpearson]

After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.

[hiteshjain]

Very few videos explain the science behind everything they do, hope you keep up the noble work! Very informative and helpful, i am grateful

[Frisbinator]

Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.

[Waddle]

Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!

[whoahdudeman]

I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.

[--]

I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.

[Giggslein]

I (40 years old) am currently in the seventh month of my rehabilitation after cruciate ligament and meniscus surgery. I sustained the injury playing soccer, which I have been playing in a club for over 30 years. In my search for useful, relaxing, complementary stretching exercises, I came across your video. What can I say? I did this exercise yesterday and today for three minutes each. The result is sensational: I haven't been able to touch the floor with my hands/fingertips with my legs straight/knees bent for about 15-20 years - until today! What a phenomenally wonderful feeling and sense of achievement! Thank you so much for your inspiration, guidance and work! Please keep up the good work! I'll be sure to drop by again soon! All the best to you and best wishes from Peine (Hanover/Braunschweig area in Germany)!

[thibod]

Excellent video Lucas!

Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention!

Well done!

[kimmcpherson]

Thanks! I appreciate the content on your channel, it has helped me so much.

[anuraggoel]

You’re such a good teacher! Very easy to understand

[ijustcant]

can we all appreciate that he ripped out his hamstring just to teach us how it works

[Cassopa]

I have never touched my foot standing up since I was in college but after the 3 minute thing I can almost touch them without significant pain

[matheusbernardes]

Brazil here!
The breathing technique works like a charm.
I can feel the relaxation during the last seconds of each round

[riddhivalecha]

Excellent explanation... Now able to touch the foot without pain... 🙏🙏🙏🙏🙏

[maxdugger]

First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you

[K-Fred]

Perfect material for where I'm at Lucas. Thank you!

[karenfloeckher]

Omg! When you pulled the hamstring muscle out of the back of your leg, with the sound effect, I was laughing out loud! Thank you for your thorough & lighthearted (& wonderfully edited!) videos. Very impressed!

[howarddavies]

I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.

[mairashah]

You are the most educated yoga teacher i know like im amazed