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10-Minute Hamstring Stretch Flow

10-Minute Hamstring Stretch Flow — video by Jessica Valant Play · 9:44

Video by Jessica Valant on YouTube · Open on YouTube

A physical therapist and Pilates teacher guides a gentle low-lunge flow, rocking back to straighten the front leg and forward into the hip, with a side reach and child's pose, plus a standing roll-down check before and after. Suits anyone with tight hamstrings.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 9

Tap a time to watch that step in the video.

  1. Standing roll-down check: feet hip-width apart, tuck your chin and roll down to see how far your hands reach. 0:26
  2. Low lunge, left foot forward: pad under the back knee, hands inside the front foot, and sway gently to settle. 0:55
  3. Hands on your front knee to sit tall, then a side reach: left hand down, right arm up and over. 2:13
  4. Rock back to straighten the left leg only as far as it goes, then slowly forward into the hip, back and forth. 3:14
  5. Child's pose with knees wide, then bring your right foot forward and pad under the left knee. 4:06
  6. Right side: knee over ankle and sit tall, then reach the left arm up and over for a side stretch. 5:35
  7. Shift back to straighten the right leg, then slowly forward again; finish holding back for a few breaths. 6:42
  8. Sweep the leg back and sit into a wide-knee child's pose for a breath or two. 7:44
  9. Roll down again from standing (or fold forward seated) to compare how far you reach. 8:12

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pad under the back knee and use a chair or wall for balance if needed
  • Rock slowly back and forward rather than holding one position for a long time
  • Let the front leg straighten only as far as it comfortably goes

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders moveshands on floor, side reach
  • Wrists & hands moveshands on floor inside the front foot
  • Lower back movesstanding roll-down check, deep child's pose
  • Hips moveslow lunge rocking, hamstring stretch, child's pose
  • Knees moveskneeling on a padded back knee, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Pad under back knee; chair, block or wall for hands and balance; seated fold

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jessica Valant; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety