# Hamstrings & Legs: 5-minute stretching routine

Source: https://stretchminute.com/routines/hamstrings-and-legs

Six stretches for the back and front of the legs: forward leg swings, calf and standing quad stretches, then seated and lying hamstring stretches and a lying quad stretch.

- Length: about 5 minutes at the default pace (6 stretches)
- Category: By body area
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: After walking, running or a leg day, or whenever your legs feel tight.

## Stretches, in order

1. **[Forward Leg Swings](https://stretchminute.com/stretches/forward-leg-swings)** (20 s each side): Warms up the hips and the back of the legs.
2. **[Calf Stretch](https://stretchminute.com/stretches/calf-stretch)** (20 s each side): Lengthens the calves.
3. **[Standing Quad Stretch](https://stretchminute.com/stretches/standing-quad-stretch)** (20 s each side): Stretches the front of the thighs.
4. **[Seated Hamstring Stretch](https://stretchminute.com/stretches/seated-hamstring-stretch)** (25 s each side): Stretches the hamstrings and lower back.
5. **[Lying Hamstring Stretch](https://stretchminute.com/stretches/lying-hamstring-stretch)** (25 s each side): Lengthens tight hamstrings.
6. **[Lying Quad Stretch](https://stretchminute.com/stretches/lying-quad-stretch)** (20 s each side): Stretches the front of the thighs and hips.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

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