5 Exercises to Improve Hamstring Strength and Flexibility

As dancers, it is important to have both strong and flexible hamstrings. When you have strong and flexible hamstrings it becomes easier to do skills such as battlements, leg holds, leaps and jumps. Here are some exercises you can do at home to improve your hamstring strength and flexibility.

Seated Pike Stretch:

Sit on the ground with your legs straight out in front of you making sure that you are squeezing your thighs, ankles and feet together. Reach up towards the ceiling and elongate your spine to have a straight back. Slowly reach forward towards your toes, keeping your back straight. Once you have have reached as far as you can, hold the stretch for 30 seconds. To get a deeper stretch, flex your toes and pull them back towards you allowing your heels to come off the ground.

Bridge with Leg Extension:

Lie on your back with your knees bent and feet flat on the ground. Make sure to keep your legs hip width apart and hands to your side. Extend one leg as you press your hips up to the ceiling. Keep your leg extended as you lower to the floor. Try not to let your hips hit the ground before repeating the motion. Do 3 sets of 10 on each side.

Scissor Hamstring Stretch:

Start standing up with your feet together. Step forward with one foot leaving the other foot felt behind you. Keep both legs straight and slowly reach down towards the front foot. The goal here is to end up with your hands flat on the ground, one hand on each side of your foot. Hold for 30 seconds and then repeat on the other side.

Lunges:

Start with your feet shoulder width apart and hands on your hips. Take a step forward (about 2 or 3 feet in front of you) allowing your back heel to come off the ground. Squat down until your back knee almost touches the floor. Bring your front foot back to the starting position and repeat. Do 3 sets of 10 on each side.

Modified Hurdler Stretch:

Sit on the ground with your right leg out in front of you. Connect the bottom of your left foot to your right knee. With a straight back reach towards your right foot both hands. Hold for 30 seconds and repeat on the other side.

The authors 

Mandy

Mandy was born and raised in Fullerton, California. She attended the University of Arizona where she graduated with a degree in Journalism and Communications. Mandy has been an instructor for UDA for the past 5 years. She has taught all across the United States in both the junior high and high school level.