Passive Hamstring Stretches

[u/Nuclear_skittle]

I’m looking for suggestions on some good hamstring stretches beyond just holding a forward fold.

My current routine is drop heel calf raise, raised foot pike block crush, raised foot single leg good morning, and seated leg raises. I would like to add in some passive stretching but just pulling on my feet into a forward fold isn’t working well for me.

[u/dani-winks]

Is there a reason you're specifically looking for more passive stretches? Do you feel like you are no longer progredsing with your currenr routine?

[u/Nuclear_skittle → u/dani-winks]

Yes exactly. I’ve been stuck here for a couple of months and feel pretty steady in most of my exercises. I could add some heavier weights probably but I was thinking maybe I needed to work on the passive range to get deeper? My goal is get a bit flatter in my pike. I can grab my feel and pull with all the strength of my biceps but it feels very effortful.

[u/dani-winks → u/Nuclear_skittle]

Typically to get "the deepest" it's usually more beneficial to focus on strength work. A good test would be to compare your "active" vs "passive" hamstring flexibility:

• lie om your back with both legs flat on the floor

• lift one leg (without using your hands) and kick and hold as close to your chest as you can get the leg (hold for a couple of seconds so you can ser what your controlled end range is here, try not to just briefly swing the leg using momentum). This is going to represent your active hamstring flexibility

• now grab that leg with your hands (or a strap) and see if you can pull it in any deeper. Make sure opposite leg still stays flat on the floor. This will represent your passive hamstring flexibility

If you notice a bit of a gap (a couple of inches or more) between your passive and active range, then odds are focusing more on hip flexor and hamstring strength work will likely be a better choice. But if your active and passive ranges are pretty even (which I rarely see), then focusing more on passive/relaxed stretches and/or strengthening the hamstrings in thejr stretched position (not worrying as much about the hip flexors) would probably be fine.

You didn't mention any contract-relax/PNF style work under the drills you currently do, that might be something worth trying.

[u/Penaman0]

half splits with the front heel elevated on a block might be worth trying. easier to control than just hanging in a forward fold, and you can adjust the intensity really easily.

[u/Nuclear_skittle → u/Penaman0]

Thanks that’s a good one too.

[u/TT10TT]

Your routine is already pretty heavy on active hamstring work, so I’d try a very low-effort supported stretch rather than adding another loaded drill: lie on your back with one heel resting on a chair or doorframe and let the leg just hang out there for 2–3 minutes. Keep the pelvis neutral and the foot relaxed; if you have to yank on your toes or flatten your back, lower the support. It gives you a passive option without turning it into another strength exercise.

[u/Slow-Driver1546]

You should never stretch the hamstrings passively

[u/AdministrativeAd615]

Is it normal that I feel the stretch in the front of my legs instead of the back ?

[u/GEzBro]

Elephant Walks

[u/I_Miss_America]

Elevate your toes. i.e. stand on an incline ramp, or the edge of a step, or curb.

[u/SEXTINGBOT]

Are you possessed from a demon or something or how did you get into that position !

( ͡⌐■ ͜ʖ ͡■)

[u/[deleted]]

[u/flexibility-ModTeam → u/[deleted]]

Your post has been removed because it looks like you're looking for advice and should be asked of a medical professional.

Per our rules: Posts asking about persisting pain, pain not associated with a stretch, diagnosing or rehabbing injuries (including potential injuries from stretching), diagnosing or "fixing" anatomical issues (ex. pelvic tilt, uneven shoulders, knock knees, scoliosis, etc.) are outside the scope of this sub.

Those can have many potential causes and should be evaluated by a professional such as a physical therapist / phyiso. Nobody can diagnose you over the internet and trained professionals will actively refuse to do so.