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Fix Tight Hamstrings for Flexibility and Pain Relief
Squat University•Processed: Mar 03, 2026
1-minute workout video. Low Impact, Floor Exercise. targeting Legs, Glutes. low intensity. helps with Flexibility / Range of Motion, Pain Relief.
⏱️ Key Moments
Summary:The workout focuses on improving hamstring flexibility through nerve glides and glute activation exercises, addressing neural tension rather than traditional stretching methods.
🏃 Guide
This video is for individuals experiencing tight hamstrings and seeking to improve flexibility without traditional stretching methods. It addresses the underlying neural tension contributing to hamstring tightness.
Benefits
Improved flexibility and range of motion
Pain relief from neural tension
Step-by-Step Guide
1
Nerve Glides
Gently mobilize the sciatic nerve by performing slow gliding movements. You should feel a gentle stretch along the back of your leg. Ensure movements are controlled to avoid discomfort.
2
Bridges
Lie on your back with knees bent and feet flat. Push through your heels to lift your hips while squeezing your glutes. Hold for 5 seconds. You should feel activation in your glutes. Ensure your back remains neutral.
3
Kickstand Squats
Stand with one foot slightly behind the other. Hinge at the hips and squat down while focusing on engaging your glutes. Pause for 3 seconds at the bottom. You should feel stability in your glutes. Maintain a neutral spine throughout.
Safety Notes
Avoid if you have severe sciatica or acute back pain. Consult a healthcare provider if unsure.
Duration: 1m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleChronic Back Pain / Disc Herniation
Therapeutic Goals
Flexibility / Range of MotionPain Relief
⚠️ Caution
Consult your doctor if you have: Sciatica
Equipment Needed
🏋️ None
Primary Focus
💪 Legs💪 Glutes
Category
Low ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stress
Tags
#1 min#quick#short#Low Impact#Floor Exercise#beginner#None#Legs#Glutes#low