Tight Hamstrings? Here’s What to Do Instead
If your hamstrings always feel tight, no matter how much you stretch them - you’re not alone. Tight hamstrings are one of the most common complaints we see in both the clinic and Pilates studio’s.
In our previous blog post, we discussed how tight muscles don’t always mean short muscles. Hamstring tightness is often caused by weakness or poor mobility in nearby joints, rather than just lack of flexibility.
Does any of this sound like you?
You’ve been doing hamstring stretches for years with little change
In Pilates, you feel your hamstrings more than your glutes (hello, light scooter 👋🏼)
You keep re-straining your hamstrings over and over
If you said yes to any of these, read on 👇🏼
Stretching vs Strengthening: What Works Best?
Stretching your hamstrings can provide short-term relief, but it doesn’t create lasting change. For long-term flexibility and function, your hamstrings need to be strengthened under load.
That means performing exercises where the hamstrings are working while lengthened. This builds resilience, improves function, and reduces that constant “tight” feeling over time.
Hamstring Exercises for Flexibility and Strength
Here are three of our go-to hamstring strengthening exercises that also improve flexibility:
Pancake Stretch (Loaded Stretch) – With feet wide and spine straight, hinge forward at the hips, then return to standing with control.
Jefferson Curl – Holding a weight, slowly roll down one vertebra at a time while keeping your spine rounded, then roll back up.
Romanian Deadlift (RDL) – With a slight bend in your knees, hinge forward holding dumbbells, then drive back up through your heels.
👉 Choose one exercise that feels most suitable for you (or two, on different days).
How to Get Results
Perform 5–7 reps for 3 sets
Just once per week is enough to make a difference
Progress by increasing load every 2 weeks
These fit perfectly before a Pilates class — we love using that 10-minute transition time!
Your Takeaway on Hamstring Flexibility
If your hamstrings feel tight all the time, stretching alone isn’t the answer. The key is combining strength and flexibility training so your muscles adapt, lengthen, and stay resilient.
These exercises are a great place to start. But for the best results, you’ll get more from a personalised plan designed for your body and goals. Our osteopaths can help you find the right approach so you can finally say goodbye to that constant hamstring tightness.