4 Exercises for Tight Hamstrings and Hips

By Roel van den Bogaard, personal trainer and founder of Aurora Personal Training in Eindhoven.

If your hamstrings and hips feel tight, you can work on range of motion, strength and control. This page introduces four exercises: Single Leg Hinge Kettlebell Swings, Single Leg Hinge Rows, Knee Flexion Tension and Banded Hamstrings Floss. Choose a variation that suits your experience and avoid forcing a stretch.

Your hamstrings and hip muscles work together when you walk, lift and exercise. The backs of your legs may nevertheless feel stiff, for example after spending a long time in one position or following a workout.

At Aurora Personal Training in Eindhoven, we combine mobility work with strength training. Below, you will learn how these four exercises fit into that approach and what to consider when performing them.

Feeling tight does not automatically mean your hamstrings are structurally too short. Your available movement depends on several factors, including your joints, muscle strength and how much stretch you comfortably tolerate.

Research on stretching shows that range of motion can improve through changes in stiffness and stretch tolerance. Moving further does not necessarily mean a muscle has become structurally longer. [1]

Long periods of sitting, limited movement variety and changes in training demands can be reasons to review your routine. However, a feeling of tightness alone does not establish its cause.

Mobility is not only about how far you can move. It also involves how you perform and control that movement.

During a hip hinge, for example, you move through your hips while controlling your trunk position. A single-leg variation adds balance and control of the standing leg.

A limited range of motion may affect your exercise selection. It does not automatically mean you will develop back or knee pain. Choose an appropriate variation and increase the demands gradually.

Watch the accompanying videos for the exact variations. For the final two exercises in particular, the movement sequence matters; the name alone does not fully describe the technique.

This exercise combines a single-leg hip hinge with a dynamic kettlebell movement. It requires more balance and coordination than a slow hinge.

Technique and key points

• Stand on one leg and hold the kettlebell in one hand, as demonstrated.
• Move through your hip while maintaining control of the standing leg.
• Let the hip action drive the kettlebell rather than pulling it upwards with your arm.
• Return to a stable standing position without leaning backwards.

What does it train?

You practise single-leg force production, balance and coordination. Your hamstrings and glutes contribute to the hip movement. This is primarily a dynamic strength exercise, rather than a gentle hamstring stretch.

New to training? First learn a controlled hip hinge and a stable single-leg position. Start without weight or use support where appropriate. You do not need to begin with the swing variation.

In the Single Leg Hinge Row, you maintain a single-leg hinge position while performing a rowing movement with your upper body.

Technique and key points

• Adopt the single-leg hinge position shown in the video.
• Use a dumbbell or cable for the row.
• Keep your pelvis as steady as possible while pulling and lowering.
• Choose a load that does not pull you out of balance.

What does it train?

You combine an upper-body pulling movement with maintaining a single-leg position. The hip muscles and hamstrings help control that position.

If you repeatedly lose your balance, use support or practise the hinge and row separately first. Combining them is an option, rather than a requirement.

This exercise focuses on controlled movement under tension. Follow the video for the precise starting position and which leg moves.

Technique and key points

• Bring one knee towards your chest, as demonstrated.
• Extend the other leg with control within a comfortable range.
• Gently adopt the demonstrated foot position. Do not pull your toes back as hard as possible to force extra tension.
• Reduce the movement if you cannot maintain control.

What are you practising?

You are practising control within your available range of motion. This does not guarantee that your hamstrings will become longer or that injuries will be prevented.

Stop if you experience tingling, numbness or sharp, radiating pain. These sensations are not the aim of the exercise.

This exercise uses a band to assist a gentle leg movement.

Technique and key points

• Lie on your back and place the band under your foot.
• Raise the leg as shown in the video.
• Perform the demonstrated movement slowly, without jerking or pulling.
• Use the band for assistance, rather than to force your leg as far as possible.
• Keep your pelvis steady and reduce the movement if you need to strain.

What are you practising?

You are exploring a range of motion with assistance. The term “floss” does not mean you are releasing adhesions or automatically treating nerve symptoms.

If you have radiating pain, tingling or reduced sensation, have the symptoms assessed before using this exercise as a solution.

The original guidance remains a practical starting point:

This is a starting point, rather than a universal prescription or a proven optimal dose for everyone.

You do not need to perform all four exercises. Choose according to your goals and experience. Use the dynamic swing only once you have learned the basics; gentler mobility movements can serve as targeted preparation.

Also notice how you feel later that day and the following day. Adjust the exercise or training demands if symptoms increase.

Change position regularly

Break up long periods of sitting with a short walk or another movement. You do not need to maintain one perfect posture all day.

Continue strength training

Combine mobility work with an appropriate strength programme. You do not need maximum flexibility before starting resistance exercise.

Track progress consistently

Look beyond whether you can move further. Also notice whether you have more control, need less support or can perform the same movement more comfortably.

Read our guide to progressive overload for practical advice on gradually increasing training demands.

These exercises are training examples, rather than a diagnosis or treatment.

Arrange an assessment with your GP or physiotherapist for persistent pain, recurring radiating symptoms, tingling or reduced sensation.

If back or leg symptoms are accompanied by sudden leg weakness, numbness around the groin or difficulty passing or controlling urine or bowel movements, contact your GP or out-of-hours medical service immediately. [2]

Are tight hamstrings always structurally short?

No. A feeling of tightness or limited movement does not prove that a muscle is structurally too short. Stretch tolerance and other factors also contribute.

Do you need to stretch hard to become more flexible?

No. Moving further is not a goal in itself. Use a comfortable range and remain in control. Tingling or radiating pain are not desirable stretching sensations.

Are all four exercises suitable for beginners?

Not in the same form. The single-leg kettlebell swing particularly requires experience. Begin with simpler variations and get guidance on unfamiliar exercises.

Will these exercises definitely help back pain?

No. Back pain can have different causes. These exercises are not a general treatment for back problems.

At Aurora Personal Training, we combine strength training, mobility and attention to recovery. We consider the exercises you can perform, the movements you want to improve and how training fits your schedule.

You train in a private studio with individual coaching and a plan that develops with your progress.

Book a free intake at Aurora Personal Training in Eindhoven to discuss how you can work towards greater strength and movement control.

1. Ingram et al. (2025): mechanisms underlying improvements in range of motion following static stretching.
2. Thuisarts: lumbar disc herniation, symptoms and when to seek help.

The Thuisarts source is in Dutch. The stretching research supports the general explanation of range of motion; it does not establish the effectiveness of these four specific exercises.