Hamstring Stretches
Prevent Hamstring Injuries and much more!

Weighted hamstring stretches will be done directly after your hamstring exercise on the WLC weight lifting program. Many people don't think of stretching as part of a weight lifting regimen, but here at WLC we see it as one of the more important aspects of a weight lifting program.


You are required to stretch every muscle group during each and every workout. The WLC Program builds muscle thru weighted stretching and weight lifting! Double your muscle building opportunites with WLC, prevent hamstring injuries, increase recovery time between workouts, and become stronger and more flexible than ever!


Many of the weighted stretches on WLC will be using your own body weight or forces from other muscles to stretch the targeted body parts. You'll see what I mean as you read about and see all of the stretches I will teach you. Some stretching will use actual weights while others will use body force.

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A variety of stretches exist for your hamstrings, but I will only be showing you the 3 that I like for now. These 3 stretches have worked very well for me, and I like to rotate them throughout the WLC weight lifting cycles. I always stick with one for at least an entire cycle before changing them.


Stretching your hamstrings can get pretty tough at times. You'll need to concentrate or you'll let up because it's just so much easier to let up! Stretch them hard, but be safe and smart about your stretching.


Give these a try and see if you can feel a really good stretch in the hamstrings. Try your own version if you want. Even make your own video or take your own pics of an entirely different stretch, and I will be glad to post it here on this page with an explanation. I'm always looking for new stretches for any body part.


Remember, all of these stretches are done directly after your weight lifting exercise for your hamstrings. So, you should already be warmed up. Do not do these until you have done your hamstring exercise. Remember, these stretches do help to build muscle. You'll learn to trust in them and you'll realize how great they are at building muscle.

In this stretch, I set up a bar around waist level so I can rest my foot. I do one leg at a time. I raise one foot to the top of the bar and rest my foot on the bar. I then put as much force as possible and stretch my hamstring for around 1 minute or so. Pick you a time for every one of your stretches and stick to that time throughout your weight lifting cycle. Try to get more flexible as the weeks go by.

See if you can't get a little more flexible every time you do this stretch. I like to try to reach further down my shoe every time I do this one. Keep trying harder.

I place a stable bar right at knee level and use this bar to ensure my knees stay straight and do not come forward. I press my knees against the bar to get a slightly better stretch in my hamstrings. Touch your toes in this stretch and strive to become more flexible as time goes by. Again, go for around a minute or so and do this stretch after your hamstring exercise.

This is my favorite stretch for hamstrings because I can continue adding weights as I progress throughout a cycle of WLC. This stretch is the ending portion of a rep on a Cable Pull Thru. You will have to have a cable system to do this stretch. I use a triceps rope for the stretch.

I simply grab the rope and walk forward. I then bend over in a similar position to a stiff legged deadlift, but the rope has passed between my legs as far back as possible. You will feel a really great stretch from this. Hold for around a minute or so.

I've included a video for this one, just to give you an idea of what it looks like in motion. You must walk forward after grasping the triceps rope or other handle. You can see what I mean in the video.

Stretching for your hamstrings can get tough at times due to the good pain it can cause. I really like the hamstring pull thru stretch because I can continue to add weight for a long time and it feels really good. You can feel the great stretch that you get during the pull thru.


There are many other stretches out there that are great for your hamstrings. You might try the bottom position of a stiff legged deadlift for your stretch. You could easily add weight to that one. Just experiment until you find one that you like. And then experiment some more. I will add more and more as I experiment and as you experiment and email me:

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