Do You Have Tight Hamstrings?
A continuation of our Self Soft Tissue Release series
In last week’s blog, we introduced our 3-prong approach — Release, Mobilize, then Integrate — starting at the ankle. This week, we’re moving up the kinetic chain to a key area that affects everything from low back health to athletic performance: the hamstrings.
If you struggle to bend down and tie your shoes, feel stiff after sitting too long, or notice a “flat butt” posture, tight hamstrings may be part of the problem. They’re often linked to low back discomfort and inefficient movement patterns — both in everyday life and during athletic performance.
👉 Be sure to watch the video linked above for a full guided walkthrough. We’ll show you exactly how to assess, release, and re-train your hamstrings using our 3-step method.
✅ Do You Have Limited Hamstring Range of Motion?
Try this simple test (also demonstrated in the video!):
1. Lie on your back with your legs straight and your core gently braced.
2. Without bending your knee, lift one leg straight up into the air.
-Most people should be able to reach an 80° angle.
-Athletes should aim for 90° or more.
-Repeat on the other leg and compare.
Can’t reach 80–90°?
It’s time to improve your hamstring mobility — not just for performance, but for your long-term joint health and injury prevention.
🔧 The 3-Step Fix: Restore Your Hamstring Mobility
Follow along with the video for your 5-10 min hamstring mobility movement snack
1️⃣ Release (~5–10 minutes)
Use a softball to target the following areas. All are shown in the follow-along video to help you get the technique right:
Hamstrings & Adductors
Sit on a firm surface like a bench or ottoman. Apply pressure along the back of the leg, from just above the knee to the sit bones, using small, controlled movements.
TL Junction (Thoracolumbar)
Lie with feet elevated and place the ball just beside your spine where the ribs meet the lower back. Gently oscillate down toward the top of your hips.
Glutes
From the sit bones upward, use small circles or short forward/backward motions to target the “meaty” glute tissue.
Hip Flexors
Locate your front hip bone and place the ball just inside it, lying face down. Let your bodyweight gently press into the ball, releasing tension. Spend 1–2 minutes per side.
Short on time?
If needed, stick to releasing just the hamstrings and adductors before moving on. These quick “mobility snacks” are meant to be consistent, not overwhelming.
2️⃣ Mobilize (10–15 reps each)
These drills help restore functional range of motion. Watch the video to see proper setup, pace, and how each variation targets different portions of the hamstring.
Hamstring Drops
Use a strap or band to hold one leg in the air. Keep both legs straight and lower/raise the bottom leg for 10 reps. Then hold a stretch for 10 seconds.
Hamstring Pumps
Slightly bend the top leg, then press into the strap to straighten it fully. You should feel this in the upper hamstring. Perform 10 reps, then hold the stretch for 10 seconds.
3️⃣ Integrate (1–2 sets, 10 reps each leg)
Integration is key to making mobility gains stick. These drills train your nervous system to use your new range effectively.
Seated Leg Raises Over Block
Sit tall with straight legs. Place a yoga block beside one foot and lift the foot up and over the block, controlling the motion.
Kickstand RDLs
Stand in a staggered stance with most weight on the front (flat-footed) leg. Keeping your spine long, hinge forward until you feel a hamstring stretch. Pause, then squeeze the glute to return to standing.
🔁 Rotate Areas That Need Attention
You may find multiple tight spots as you go through this series — and that’s totally normal. Just focus on one area per day, rotating through the week, and you’ll see and feel real progress.
🔒 Long-Term Gains Require Long-Term Consistency
Improving mobility isn’t a one-time fix — it’s a process of rewiring movement patterns and restoring balance in your system. Whether you’re an athlete or someone who just wants to feel better in your body, this approach works best with consistency.
If you prefer structure and accountability, our coaches can build these drills directly into your training — without it feeling like “homework.”
If you’re more self-directed, these can easily be done in 5–8 minutes a day — at the gym, at home, or even while watching Netflix.
🎥 And don’t forget — the video included with this post makes it easy to follow along step by step.
🙋♂️ Want a Personalized Plan?
While this series gives you the tools to take charge of your own mobility, there’s no substitute for a trained eye. Our team can assess your movement, spot hidden restrictions, and customize a plan for your body and goals.
👉 Not currently training with us? Let’s fix that.
📧 info@pitraining.ca
📞 604-291-9941
💪 Still Stuck? Book a Soft Tissue Release Session
Some restrictions just won’t budge with self-release alone. Our STR-certified practitioners use targeted 3D pressure to break up adhesions and restore full range of motion. A single session can dramatically improve how you move and feel.