Where does it hurt?
Say where it pinches when you ride — then this page shows which structure sits there, what it hangs on, and what is usually worked with at that spot.
And what this page does not say: where your trouble comes from. Nobody can tell that from a distance. This page shows anatomy, it makes no diagnosis — and for pain that stays, ask someone who can look at you.
What sits at that spot
The hamstrings originate at the sit bone — the bone you rest on in the saddle — and run across the knee to the lower leg. They, too, span two joints.
Related to: Gluteus maximus, Adductors. This paragraph says where something sits and what it attaches to — and expressly not where symptoms come from.
What people commonly work on in this area
These exercises are commonly used for this area — they are not a treatment plan and are not tailored to you. The numbers are reference values to orient yourself by, not instructions. Anything that hurts is a reason to stop, not to push through; and if symptoms stay or come back, show them to someone who can examine you.
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Standing hamstring hinge Mobility · Hamstrings 30 seconds per side
What for. Stretches the hamstrings through the hip rather than through the back — they start at the sit bone and span two joints.
How it goes.
- Stand upright, one leg slightly forward, heel on the floor.
- Hinge forward from the hip with a straight back, as if closing a door with your backside.
- Only as far as it pulls at the back of the thigh — no further.
What to watch. A rounded back. Then the stretch moves into the lumbar spine and the hamstrings are left untouched.
Reference: 30 seconds per side, two to three rounds. Needed: No equipment, Standing.
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Nordic hamstring curl Strength · Legs 8 reps
What for. Strengthens the hamstrings as they give way — the most demanding exercise on this list, and the only one at the third level.
How it goes.
- Onto your knees, with someone or an edge holding your feet down.
- Let your body sink forward in one line, as slowly and as far as you can.
- Catch yourself with your hands and push back up.
What to watch. Bending at the hip dodges the exercise. Hips and shoulders stay in one line.
Reference: 8 reps, two to three rounds. Needed: Partner or something to hook your feet under, Floor or mat.
Much of this hangs on your riding position — and that can be worked out. Work out my position