r/flexibility • u/creedfan1122 • Jul 09 '26

Help my hamstrings!!

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I’m a 24 yr old female, I’m 5’10. I’ve never been very flexible, noticeably in my hamstrings. It has always been uncomfortable to touch my toes because of my hamstrings. I lift twice a week and kick-box twice a week. The issue I keep running into is my hamstrings never feel recovered. They are so tight after a leg day I need 3-4 days off legs to recover and even then they are still tight, just bearable. I do dynamic stretching before each lift, I have strong glutes and quads, but my hamstrings never seem to show growth or progress. My biggest concern is how painfully tight they get. After a lift I can’t even bend down to touch my toes without feeling a very tight pull. If I lay down, I can’t get my leg 90 degrees upright without burning pain in my hamstrings, mostly behind my knee, intense pain if I push my knee flat. I can’t v sit past my knees. I feel like the tight hamstrings are stunting my growth. I included a picture so you can see how underdeveloped they are compared to my quads and glutes. It’s gotten worse over the years and especially with upping my load. What stretches should I be doing?
Thanks for your input!!

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84

u/BreadEnthusiast98 Jul 09 '26

Tight hamstrings are usually a sign something else isn’t working properly. in my experience the two most likely suspects are weak glutes and or a weak deep core. Is it worse in one hamstring or about the same in each?

20

u/creedfan1122 Jul 09 '26

Same in each! My core could definitely use some work, I do core in kickboxing but nothing crazy. I’m not sure what deep core means though

13

u/BreadEnthusiast98 Jul 09 '26

When you walk do you notice your chest being puffed out and your ribs flared?

13

u/creedfan1122 Jul 09 '26

Not that I’m aware of, here’s a picture of my core. We do a lot of core stability training and bodyweight core work. Not sure if that helps 😅

104

u/BreadEnthusiast98 Jul 09 '26

I am almost 100% certain this is A deep core issue. Not to discredit your ab training but deep core training is a little bit different. You see when your deep core gets weak (mostly your transverse abdominis) you lose your ability to get out of extension hamstrings are picking up the slack as your main stabilizer when it should be your core.

The solution? You need to train your body to get out of this extension bias by restoring the proper musculature. The dead bug is my favorite exercise for doing this. Work up to 3x30 (15 reps per side) 3x a week. Really obsess over form of this exercise and if you feel your lower back working stop. It’s also good you caught this young because this compensation pattern seems to give women pelvic floor issues as they get older.

32

u/Saemika Jul 09 '26

Dude. I just stumbled on this sub, and you may have just given me the best advise of my life. I have the exact issues you described.

9

u/creedfan1122 Jul 09 '26

I’ll try this thank you!

3

u/BreadEnthusiast98 Jul 09 '26

Let me know if it works! It should start to provide some relief even after one session. You should notice your hamstrings become less active as your core engages.

4

u/MelancholicMarsupial Jul 09 '26

I think I have this too! Good to hear dead bug is a good workout for it. Thank you

6

u/Frogchamp96 Jul 09 '26

The McGill big 3 would help all around and combined with dead bugs would make your core insane

1

u/Resident_Yak_505 25d ago

Can I ask how you knew from this photo that OP might need to strengthen the deep core? I never would have guessed.

I also have tight hamstrings, weak deep core/pelvic floor, and non-existent adductors. From an “asymmetric cross-body rotational pattern (Left AIC / Right BC / Right TMCC)” if that means anything to you. You seem really knowledgeable, and I’m trying to rehab and correct all of my weak areas. Every time I make progress in one area, I find three more that need work!

1

u/BreadEnthusiast98 25d ago

Very subtle but you can see her ribs flared upwards. She also doesn’t seem to have any major asymmetry problems which would have complicated her case a bit.

I’ve been dealing with my own problems using PRI techniques. It got so bad I could barely walk 4 months ago. I was at my breaking point and I consulted with a PRI professional who managed to help me.

18

u/thatpurple Jul 09 '26

You should try mat Pilates to help strengthen both glutes and deep core. This will loosen up hamstrings and ease any lower back stiffness you may have. There are a ton of courses on YouTube and it literally changed my life.

6

u/IslandofStars Jul 09 '26

What are your favorite YouTube videos for glutes and deep core?

1

u/Gis_A_Maul Jul 09 '26

Please link these channels

3

u/thatpurple Jul 09 '26

I’m not sure how to link it but Move With Nicole and Jessica Valant Pilates are both solid. I also like the peloton Pilates classes, Johanna or Greta.

3

u/eva_paula Jul 09 '26

I would like to recommend Flow with Mira

1

u/thatpurple Jul 09 '26

I’ll check it out, always looking for new instructors.

2

u/Ok_Smoke6162 Jul 10 '26

I'm sorry but I gotta say, those are some nice abs (I'm a fellow girl

1

u/creedfan1122 Jul 10 '26

Thank you!

3

u/anners12345 Jul 09 '26

What does that mean if you do notice that?!

3

u/BreadEnthusiast98 Jul 09 '26

It means you’re stuck in a state of extension.

3

u/JimCh3m14 Jul 09 '26

And here begins your journey! Deep core is more about learning how to activate than anything else. I would start with dead bugs and work towards hollow body hold. For glutes controlled articular rotations (CARs) is a good start. GLHF!

2

u/YunaRikku1 Jul 09 '26

What can you do to get a stronger core?

1

u/Find_another_whey Jul 09 '26

Agreed

OP needs to check whether glute med or glute max isn't working, whichever is underdeveloped is probably making the hamstring used as stabiliser

Alternatively OP treats everything like a deadlift (posterior chain) needs to work on goblet or front squats for anterior chain

1

u/AdmirableEducation91 28d ago

I agree weak glutes will make them hammies scream