Make Your Hamstrings Happy By Stretching Your Quads

This entry was written on Oct 14, 2008 by our Running Guru Heidi Splete

When you have an insidious tight hamstring, like I do right now, it's easy to focus on that and nothing else. But it's important to remember that the quadriceps (those big front-of-thigh muscles) and hamstrings are opposing muscle groups, and keeping both sides happy will help keep you running healthy (and happy). Stretching your quads forces your hamstrings to contract, and this helps them get stronger.

With that in mind, try this simple quad stretch as part of your stretching exercises:

Stand on your right foot, and hold on to a chair or wall for balance. Bend your left knee and reach across behind your back to grab your left foot with your right hand. Grab your foot near the ankle, to avoid pulling on the foot itself. The focus should be on your quad muscle. Push your foot and ankle against your hand, rather than pulling on your leg. This is an isometric exercise, which means that your muscles are working against each other. By contrast, a dynamic exercise is when you work a muscle through a range of motion, such as doing hamstring curls on a machine at the gym.

Hold the stretch for a count of 30. Release your foot, switch legs, and repeat on the other side.

Here's to happier hamstrings!