Hamstring Stretches That Will Improve Your Performance

Many cyclists appreciate the hard work of their quadriceps and repay those muscles with stretches to help them prepare for and recover from rides, but what about the hamstrings? Do you take the time to do hamstring stretches before and after your rides?

“The hamstrings are one of the most underrated muscles in cycling, and because of this, they tend to get neglected,” Joe Scarrella, a triathlete and personal trainer with Life Time in Chanhassen, Minnesota tells Bicycling.

Leaving the hamstrings out of your stretching routine is a major mistake. Why? Here’s how the hamstrings help with cycling, why it’s important to stretch them, and how to do it.

The Role Hamstrings Play in Cycling Performance

The hamstring muscle is involved at every phase of the pedal stroke. It’s the main driver of force during the initial pull between the 6 and 9 o’clock position, Scarrella says. When it’s not generating force, the hamstring is busy helping other key muscles, such as the quadriceps.

“When used appropriately, [the hamstrings] can assist the quads in generating power by unweighting the backside leg,” Mohammad Saad, P.T., D.P.T., a physical therapist with the Hospital for Special Surgery in New York City tells Bicycling. Think of one leg pushing down on the pedal while the other pulls up on the opposite pedal. “This distributes the force production between two muscle groups so as to not overwork one side of the leg,” Saad says.

In addition, the hamstrings support the muscles, bones, and joints that help you stay upright on the bike. “The hamstrings act as a stabilizer to the hip and pelvis, which is necessary to maintain positioning and posture during the ride,” Christine Mara, P.T., D.P.T., a board-certified orthopedic clinical specialist with Orlando Health Jewett Orthopedic Institute in Florida tells Bicycling.

The Benefits of Hamstring Stretches for Cyclists

“It’s important for cyclists to stretch their hamstrings because the muscle goes through a high volume of work during each ride,” Scarrella says.

Repeatedly contracting and lengthening your hamstrings can make them tight, limiting the amount of force they’re able to generate during your ride. “Think of a rubber band that’s only pulled to half of its elasticity—the resulting ‘snap’ won’t be as powerful as if the band was pulled to its full length,” Saad explains.

Less force generated by the hamstrings may mean other muscles—namely, the quads— have to pick up the slack. “When we consider that the hamstrings help the quads, a tight or weak hamstring means more work for the quads while cycling,” Saad notes.

Tight hamstrings can also affect your posture on the bike, leading to lower back discomfort or pain. As Saad explains, tight hamstrings limit how far forward your pelvis is able to rotate, which affects the comfort and efficiency of your ride. Cycling with your pelvis tucked too far under (also known as posterior pelvic tilt) pulls on your lower back joints and soft tissues, leading to lower back tightness and pain over time.

Finally, tight hamstrings are more susceptible to muscle strains and other injuries, especially during high-intensity efforts or long rides, Mara says.

How to Stretch Your Hamstrings

Performing a few hamstring stretches before and after every ride can make your workout more comfortable and efficient. However, the type of stretch differs depending on whether you’re warming up or cooling down. The best preride hamstring stretches are dynamic, while you can do static stretches postride when your muscles are warm.

Scarrella recommends the following pre and postride hamstring stretches for cyclists.

Preride Stretches

“Dynamic stretches involve controlled, gentle movements that prepare the muscles for the demands for intense activity,” Mara says. Examples include leg swings, walking lunges, and hip circles.

Mara recommends performing dynamic stretches after a 5- to 10-minute warmup with light aerobic activity like brisk walking or easy pedaling. “A warmup increases blood flow and raises muscle temperature, making the muscles more receptive to stretching,” she says.

1. Alternating Hamstring Scoops

1. Stand with feet hip-width apart.
   
2. Step right foot slightly forward.
3. Flex right foot to lift toes off the floor.
4. Bend left knee and hinge at hips to “scoop” both arms down right leg. Keep right leg straight throughout (but with knee soft) to feel a gentle stretch in right hamstring.
5. Continue the scooping motion as you straighten legs and hips and step right foot back.
6. Step left foot slightly forward and repeat.
7. Do 1-2 sets of 5-10 reps on each side.
   

2. Toy Soldier

1. Stand with feet hip-width apart.
2. Keeping leg straight, lift right leg up while swinging left hand toward right foot. Lift leg as high as possible while keeping chest tall.
3. Return right foot to the floor and left arm beside body.
4. Repeat the exercise by kicking left leg up and swinging right hand toward left foot.
5. Keep torso upright throughout the exercise. Do 1 to 2 sets of 5 to 10 reps on each side.

3. Dynamic Supine Hamstring Stretch

1. Lie faceup with legs extended on floor.
2. Lift left leg and bend left knee so it’s aligned over left hip.
3. Lightly grip left thigh with both hands.
4. Gently lift left foot toward the ceiling to straighten left leg. Don’t let right leg come off the ground; press right heel into the ground.
5. Once there is a stretch in the left hamstring, bend left knee to reset.
6. Repeat.
7. Do 1-2 sets of 5-10 reps on each side.

Postride Stretches

After your workout, do a few static stretches. These involve lengthening your muscle as far as it can go without pain and holding for at least 20 seconds, per the Hospital for Special Surgery. “Since the muscles are already warm from the session, the muscles are more pliable, making the stretches more effective,” Mara explains.

“Postworkout stretching helps to alleviate muscle tightness, promote relaxation, and enhance recovery,” she adds.

Foam rolling your hamstrings after a workout can be beneficial. A study published in 2015 in the International Journal of Sports Physical Therapy suggests that foam rolling before performing static stretches can help you go deeper into the stretch. This is because applying pressure to the muscles with a foam roller helps improve blood flow and help them relax, per the Cleveland Clinic.

1. Banded Supine Hamstring Stretch

1. Lie faceup on floor with legs straight.
2. Place a resistance band around right foot, holding ends with both hands and lifting leg toward ceiling. Keep left leg out straight on floor.
3. Rest head and shoulders on floor and gently press right foot toward the ceiling. Hold for 30 seconds.
4. Repeat on left leg.
5. Do 1-3 reps of 30 seconds on each side.

2. Downward Facing Dog

1. Start on all fours, hands and feet shoulder-width apart, with hands directly under shoulders and knees directly under hips.
2. Spread fingers apart and grip the mat.
3. Lift hips up and back, allowing a gentle bend in knees as chest comes between shoulders.
4. Press heels toward the floor (though they don’t have to touch the floor). Pedal the feet to relieve any tightness in the back of the legs. Evenly distribute weight between both feet and hands. Keep slight bend in knees if that’s more comfortable.
5. Drive both heels to floor and hold for 30-60 seconds.

3. Static Hamstring Crossover

1. Stand with feet together.
2. Cross right foot in front of left and set it on floor beside left foot.
3. Keeping both legs straight, bend forward at the hips to reach both hands toward toes.
4. Hold.
5. Then switch sides.
6. Do 1-3 reps of 30 seconds on each side.

Lauren Bedosky

Lauren Bedosky is a freelance health and fitness writer who specializes in covering running and strength training topics. She writes for a variety of national publications, including Runner’s World, Prevention, Experience Life and Women’s Running.