15 Min. Hamstring Flexibility Routine | Fix Tight Hamstrings | Stretch THE RIGHT WAY | No Equipment

🤸🏼‍♀️ A 15-min. flexibility routine for your posterior chain that includes hip mobility, dynamic and passive stretches as well as PNF stretching (proprioceptive neuromuscular facilitation).
🎯 Target areas: hamstrings, glutes, (lumbar) spine
🧪 Test & Re-Test: Toe Touch Test
🙋🏼‍♀️ Heads up: tight hamstrings can stem from other functional issues and may not benefit hugely from stretching only - a more balanced approach should include strengthening as well (consult with you healthcare professional beforehand).
#hamstringstretch #tighthamstrings #flexibilityroutine
Hey Team 👋🏼.
I’m excited to bring you a highly-requested stretching routine 😝.
See you on the mat! 🤸🏼‍♀️
Let’s get strong & flexible together!
🤸🏼‍♀️ Mobility Kurs (German) | www.juliareppel.com/coming-so...
PARTNERS
🦈 Gymshark Outfits | "JULIA" -10% | gym.sh/Shop-Julia-Reppel
🌱 Foodspring | juliaFSG -15% | bit.ly/foodspringjuliaFSG
SOCIALS
📺 Instagram | / julia.reppel
📱 TikTok | vm.tiktok.com/ZSe9TcTp7/
💌 E-Mail | [e-mail]
MORE
🎶 Spotify Workout Playlists: spoti.fi/3VurQnH
🎵 Music: Get Porcelain by Moby and over 1M + mainstream tracks here go.lickd.co/Music
License ID: QG1EpyEbPVb lickd.lnk.to/oyNUrKID!julia.r...
Natural Blues by Moby
License ID: P8YPZNym19Z
Oh, Miles by Lane 8, Julia Church
License ID: 3WRYxYXJkgy
I/Y by Lane 8, Yotto
License ID: zbPMVRO60dR lickd.lnk.to/njQn9IID!julia.r...
DISCLAIMER
This video is not medical advice or a treatment plan and is intended for general education and demonstration purposes only.
This video should not be used to self-diagnose or self-treat any health, medical, or physical condition.
Don't use this video to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this video. You agree to indemnify and hold harmless
Julia Reppel its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this video's content. Julia Reppel makes no representations about the accuracy or suitability of this content.

[@TingleStormASMR]

Yesterday was leg day, but my sore hamstrings were not the only ones benefitting from this wonderful routine. Also my sore lower back and sciatic nerve feel SO AMAZINGLY RELIEVED NOW! I'm honestly speechless Julia, you are so incredibly talented and I feel so blessed to be addicted to your channel 💖

[@julia.reppel]

Uff the relief 😍🙏🏼 Thank you ❤️❤️❤️

[@hannagoeshappy4528]

Is it a good thing to stretch the hammies when you are sore? It feels wrong, because it’s so thight.

[@TingleStormASMR]

@@hannagoeshappy4528 I think it helps a lot 💖

[@doctorcrawford]

Hitting us with the Moby classic!

[@julia.reppel]

had to include it 😋🤟🏼

[@JoeAkkawi]

Today might be the first time in my life I can touch my ankles standing up. This was amazing. Thank you so much.

[@martin.Mensch]

Dank Ihrer Mobility Workouts komme ich mit 42 Jahren endlich im Stehen an meine Zehenspitzen und kann locker den Boden berühren. Es ist nie zu spät das Richtige zu tun. Beweglich sein ist ein super Gefühl. Vielen Dank

[@julia.reppel]

Das freut uns sehr! 👏🏼👏🏼👏🏼☺️

[@a03k1llm4]

Love the music choices here

[@julia.reppel]

they are my fav 🤭🤭

[@davidandronicomusic]

this is amazing, thank you!!

[@AlexWoss]

Thank you Julia

[@remibachand528]

Wow, been asking for this and you delivered big time ! Really appreciate the "respect your limits" aspect. Really good for everyone including those with lower back (lumbar) issues. 🙏👍

[@julia.reppel]

My pleasure 🥳 Thank you 🙏🏼 We do have to note that all of my routines are generalized and don‘t necessarily take into account different injuries, limitations or genetic differences (mobility is hugely influenced by the individual anatomy of our joints). 🙏🏼🙏🏼🙏🏼

[@megabaneen8057]

This is soo challenging. Thanks

[@markserranostudio]

Awesome. Thank you!

[@stevenmeyer1382]

Awesome!!!

[@KAMZA.]

I absolutely love the music you choose for the workouts.

[@arpikeshi]

This is the best routine I have ever done, thank you Julia!!!

[@HHHANKK]

Quick word to say that your mobility workouts are BY FAR simply the best out there. Thank you!

[@kennethmontoya3563]

Always love doing your work out before strength training thanks Julia u rock keep up the great work see you next work out

[@user-sk6yx8zs3w]

Did this after a deadlift session and felt surprisingly supple. Started with my finger tips grazing the ground and ended with my palms touching the floor. Will definitely be keeping this in rotation. Awesome work! ☺

[@GeoKN]

Who would’ve guessed I love this one too

[@ayoo7220]

This is the best channel ever

[@julia.reppel]

🥹 ly!!!

[@stevenmeyer1382]

Does not get boring!

[@FloStudios]

My hammies are better than they’ve ever been, but I’m still just THIS 🤏🏼 close to getting my whole palms on the ground without assistance. This is going to help get me over the edge.

[@julia.reppel]

yes it will 👏🏼😎😍

[@ElmarDertnig]

Enjoyed the music playlist too 😊

[@koli3367]

all ur videos are just great! the difference between how it starts and how it ends is HUGEE! have been following ur videos for a couple of months, pretty good job! thanks a lot! i wish they were much longer around 45-60 min

[@ZiniE1]

Danke für das tolle Video❤. Meine Hammies freuen sich🎉

[@aidadiaz-agero2540]

Definitely one to do again. Thanks for this. I’m sure that it’ll help heal my injured hamstring faster 🎉❤

[@randybailey4349]

fantastic sound track julia!!!

[@julia.reppel]

love it when you guys vibe the music 😍 hard to do with all the copyright things!!

[@kennethmontoya3563]

Thanks Julia my hamstring tight from yesterday work out this really loosen me up u rock keep up the great work see you next work out

[@LeeKnowsCatss]

Thank you so much for this, Julia!

[@julia.reppel]

my pleasure ☺️🙏🏼

[@batgal4256]

amazing as always 😍😍 thanks sooo much❤

[@julia.reppel]

🙏🏼 you‘re welcome ☺️

[@katetverskova6585]

Thanks for such a great routine and for a larger font! ❤

[@julia.reppel]

☺️🙏🏼❤️

[@jasemedina]

My first toe test is usually tight and sore, my last toe test is nothing but relief! Thank you for this blessing! 😩

[@mariakravtsova4549]

this flow really works! amazing work, thanks a lot!

[@julia.reppel]

😍 my pleasure

[@Silver1168207]

this was awesome! Thank you so much!

[@julia.reppel]

always 🤸🏼‍♀️😍

[@scandigabrielle9990]

Just what I was hoping for, and also what I really needed! Thank you!

[@julia.reppel]

😍😍😍

[@pauldumas9930]

thank you. you are the best.

[@julia.reppel]

🙏🏼🙏🏼🙏🏼 Paul

[@larsmeurer3356]

Danke für den Content!!!!

[@julia.reppel]

Gern Lars 😇

[@celineoliwia]

You have the absolute best stretch routines, Julia! ❤

[@julia.reppel]

😍😍😍

[@sianinaylea6694]

day 75! I LOVE this video. Targeted with results you can see!

[@stevy_n]

The difference at the end was huge for me! Thank you for showing the re-test to back it up 🫶 Felt so relieved after a heavy leg day at the gym. So grateful to finally have found someone with scientifically based stretching routines 😍 P.s. Moby at the end was a cool surprise! Caught myself singing along 😅 Keep up the good work!

[@Blue_7777]

So nice to just follow along. Thank you.

[@julia.reppel]

☺️🙏🏼

[@charlottecartwright72]

Awesome! So excited when you have something new for us. ❤

[@julia.reppel]

this 🥰🥰🥰

[@katesmith8005]

Great addition to my mobility training. Thank You, Julia! ❤❤❤❤

[@julia.reppel]

Happy to have you Kate! ❤️

[@reanaleblanc3459]

Love this! Could you do an updated or new hamstring flexibility routine with intermediate levels?

[@PontusHultgren]

I'm 39 years old and started with Muay Thai recently - Incredibly stiff hamstrings and hips, which made the start problematic, but following along with this routine (also a huge challenge in the beginning lol) has helped improve my mobility! Thank you!

[@gregjames2803]

Really enjoyed this one!

[@julia.reppel]

Sounds good Greg 😎👏🏼

[@leniolesch896]

Ich mache deine Mobility Trainings immer nach dem Laufen. Das tut so gut. Dieser Hamstring Flow in Kombination mit Advanced Hip Flow ist mein Favorit.

[@parazzust]

thank you for great exercises! :)

[@julia.reppel]

☺️🙏🏼

[@FitLara_BarrePilates]

Saved ✅ danke liebe Julia 😘

[@julia.reppel]

😍😍😍 Lara ❤️

[@ursulathieme4586]

Amazing as always! Hip, hamstrings and lower back always appreciate your programs. 😀

[@julia.reppel]

That‘s good to hear Ursula 👏🏼

[@hermanbraker18]

That mobility was good thanks julia 🤝

[@julia.reppel]

Done already 🥵👏🏼

[@justinwellen3772]

Thank you for a great video - delivers results! Nice music selection as well

[@julia.reppel]

Sounds good Justin 😎👏🏼

[@damienscott919]

Great routine, Julia. Love the Moby! Hope the training is going well for you.

[@julia.reppel]

Thanks Damien 😍 Haha I saw Moby tracks pop up in my license provider - couldn’t resist!!

[@EnigmaticAnomaly]

A couple good ones here I'm going to start to incorporate into my morning routine. Love these videos. Thanks!

[@julia.reppel]

great to hear 👏🏼☺️

[@HernanMoragaMmHs]

Perfect timing indeed. I need to do more hamstring and hip routines.

[@julia.reppel]

👏🏼👏🏼👏🏼

[@StefanG84]

Danke!

[@julia.reppel]

Ich danke dir Stefan 🙏🏼🙏🏼

[@adala1007]

Thank you Julia for all of your workouts. You are amazing and these vids really help to get more flexible, improve mobility ❤

[@julia.reppel]

this is all I want for you guys 😍

[@gowithrochelle3695]

GREAT WAY TO BEGIN THE MORNING 🌄 ENJOY YOUR DAY

[@julia.reppel]

You too Rochelle ❤️

[@kennethmontoya3563]

Great work out for warm up for leg day u rock Julia see you next work out

[@julia.reppel]

would recommend to not do this before a leg day - being too loose may hinder your performance ☺️🙏🏼 just a heads up!

[@kennethmontoya3563]

Thanks for the heads up

[@chiara.75]

Thanks a lot Julia 🙏🤍

[@julia.reppel]

Chiara 🥰

[@boglarkavoros2141]

My joints and my ears ( music choice) are happy! Thank🤸 you

[@julia.reppel]

BIG YAY 😍👏🏼🎶

[@Mongeau19]

Lovely stretch sesh, and love how you snuck in some retro Moby.

[@julia.reppel]

😙😙 haha

[@whereisrenato]

great routine, and hard-hitting hits. loved it, one of my favourites of yours

[@julia.reppel]

not the chica pls 😂

[@whereisrenato]

@@julia.reppel sorry

[@aidadiaz-agero2540]

Doing this every day now, 6 days a week to recover from my hamstring injury. It eases the pain SOOOOO much. I’ll get there ❤

[@stevenmeyer1382]

Thank you! Don't know why, but my hamstrings are always tight. This video brings real relief.

[@stevenmeyer1382]

Best hamstring exercise series on whole KZbin.

[@julia.reppel]

😍 this 🙏🏼

[@lukaszapf4457]

don't stop your practice 😍 as a soccer player it's f****** amazing 🙏

[@julia.reppel]

love to hear what sports you guys are doing 👏🏼⚽️

[@Julian-yw8cw]

My favorite youtube channel. I’ve been following your routines for 2 months and a half now, and I feel so much better in my workouts and everyday life, thank you Julia, keep going !! 💪🏼

[@julia.reppel]

this means so much!!! 😇

[@kennethmontoya3563]

Great work out before lower body especially hamstring and quads thank you Julia u always rock my body feels flexible with your work out mobility training is the key

[@julia.reppel]

🥵🥵🤟🏼👏🏼

[@axel23394]

lovely music as always

[@julia.reppel]

😍💯🙏🏼

[@cristinapoli4508]

Great!

[@julia.reppel]

☺️🙏🏼

[@amandaperoba1912]

I'm starting my journey to the front split. This is perfect! Thanks Julia, you're really smart ☺❤

[@julia.reppel]

Well I‘m excited for you Amanda 😍

[@freeMinder]

Great music, beautiful atmosphere. 🙏🍎 Dankeschön💚

[@julia.reppel]

😍🙏🏼 my pleasure

[@dominikaszczerkowska9689]

Uuu that's so interesting! I have never done a mobility/stretching session focused on hamstrings. That certainly feels good!

[@julia.reppel]

well I‘m glad you joined Dominika 🥳

[@snophysh44]

Perfect timing! Just started a running program and this was amazing!

[@julia.reppel]

Awesome timing 😎👏🏼

[@nessiemupfeki]

Which program if you don't mind sharing? I have an upcoming 10km race and looking for training plan

[@scottlo8583]

Thank you I really need this and I love the format. A lot of these videos are just too much yacking. Thank you again 👍

[@julia.reppel]

getting after it Scott 👏🏼💯

[@dennissotelo9600]

Glad you have Moby on track.

[@julia.reppel]

a must 😎 gotta pay for that license haha

[@dennissotelo9600]

@@julia.reppel worth every penny 😅😅

[@amberlee6307]

Thank you for this routine. It gets the joints lubricated and strengthened. 🥰

[@julia.reppel]

Whooop Amber 😍👏🏼

[@kennethmontoya3563]

Fantastic work out for hamstrings hope you get to feeling better u are awesome keep up the great work out getting ready for glutes and hamstring workout at the gym u rock Julia

[@julia.reppel]

let‘s get it 👏🏼😎

[@dennissotelo9600]

Always love that retest. So much better. I feel it’s most effective after a 30 min brisk walk. ❤

[@julia.reppel]

You go Dennis 🙏🏼

[@FloStudios]

I have a suggestion! I think it would be great at that 4 second mark, right after the title but right before the work-out, you insert another 4-5 second text graphic listing any required or optional equipment. This way, we know up front that there are movements that we can use a band with. I've done this video many times when my hamstrings are tight, but when we get to the level 2 suggestion with a band I always get caught off guard and run to the corner to get a band, forgetting that that move is in the video. Side note: In another comment I mentioned that this would help me get me whole palms on the ground with straight legs and no assistance and I unlocked something today! Went even further than that. Thank you!

[@kennethmontoya6731]

I had a heavy leg day this was perfect for loosen up Julia u always know what I need I love it when you post new work out I know you take time and care about what to post I really appreciate you keep up the great job because fitness is my passion and life u rock see you next work out thumbs up always

[@julia.reppel]

Stay loose Kenneth 😎 thank you for your support 🙏🏼

[@Mcjessica05]

Oh this was so amazing! My hamstrings were talking back to me after leg day yesterday and shoveling snow this morning followed by wrestling tournament for 6 hours. This was like a nice little dessert. Thank you and this will definitely be saved as one of my favorites. Even my lower back feels SO MUCH BETTER! Thank you

[@julia.reppel]

Oh you‘ve got a LOT going on! 🤠 Good on you for looking after yourself. 😌

[@wideeyesbyrahat5442]

Just now I have completed this session and immediately my legs are thanking me. That's why I'm thanking you. Thank You 😊

[@julia.reppel]

You go 👏🏼🧡

[@lilyarfithalov5082]

This one felt absolutely amazing following a glutes&hamstrings workout! Also, I loved those passive/active hamstrings bows-something new and sooo effective! Saving this to my favourites list. Thanks a lot!

[@julia.reppel]

Thanks Lily - that‘s so good 😍😍

[@lilyarfithalov5082]

It's unbelievable but I've been doing this about every second day for two weeks and I've almost learned to do splits now! I've been struggling with my right side doing splits for a couple of years, but now my left and right legs are almost on the same level with regards to stretching. Thank you again, amazing results! I guess tight hamstrings were to blame all along

[@julia.reppel]

look at you go - you can be so proud 👏🏼🔥

[@sianinaylea6694]

day 122. I love this one bc I can see/feel results!!! My tight hamstrings are lengthening more and more

[@julia.reppel]

Yess - a test & re-test are so valuable 😍

[@blooming-ana]

This routine is really good for those days after your lower body workout, when you wake up in the morning and your hamstring & glutes are really sore 😅. Thank you, as always!

[@julia.reppel]

yesss! 🥵🤟🏼

[@bobgoblin6644]

I've recently upped my running distance and this is a great way to start the next day when it feels like my whole lower body is solid. Thank you 😊

[@julia.reppel]

Yes 👏🏼 great timing for the video too - well done 😎🤟🏼

[@clubbizarre]

Loved this!!! Feel so great afterwards, thanks!!! Do you think it's possible to make a follow along routine for other stretches? Quads, calfs, glutes, ...

[@julia.reppel]

Well this actually includes more than just hamstring stretches too :) The body is a complex system so tight hamstrings may include tight glutes, a tight lower back etc. - not even speaking of functional lengthening of the hammies. So anyways: it‘s not necessarily useful to make separate routines for all these muscles when they really work together most of the time. :)

[@indchild2002]

Yesss, my hamstrings needs this😅

[@julia.reppel]

💆🏼‍♀️💆🏼‍♀️💆🏼‍♀️

[@LadyBug-zb1ue]

Insane result! I have modified some moves with props and when retested the difference was huge, fantastic 🤩 Put smile on my face 😎 Definitely I will do every day, Thank you Julia 👏👍🤩

[@julia.reppel]

I‘m so happy to hear that! 🥰 Also props to you for modifying! An underrated skill 👏🏼

[@LadyBug-zb1ue]

@@julia.reppel Thank you very much ☺️ I don't shy away from props, use them a lot, plus after three months break from working out, now I need them 😁🙂

[@jonah32armoured]

Another good routine. Also, love a bit of Moby 🙂

[@julia.reppel]

Moby is the real deal 😎🎶🤌🏼

[@TingleStormASMR]

My sedentary husband loved this routine, it's the second time we do it together yey 🎉

[@moondalastringart]

girl!!!! that was delicious, my hammies have never felt so good, thank you!

[@GeoKN]

Is this ok to do every day

[@dianaponce5979]

Wow❤❤❤❤

[@johnrutherford49]

2 days later and my hamstrings are still sore! Great mobility routine. I do a lot of passive stretching but these routines are like workouts for me. tight muscles from tension and poor posture although i am fairly flexible. will continue with Julia as her mobility routines are awesome.

[@julia.reppel]

This left me sore as well 🥵 Thank you sm for your feedback ❤️

[@svenhuber6533]

Super, brauche ich sehr bin alt und steif geworden.

[@julia.reppel]

Viel Erfolg!

[@everybodymustgetston]

Double Moby on a KZbin channel ❤ it thank you as always

[@julia.reppel]

🤩 gotta bring it back haha!

[@leniolesch896]

Bitte mehr Hamstring Workouts.

[@julia.reppel]

ist gestern erst ein neues online gegangenen 😋

[@leniolesch896]

@@julia.reppel Waaaaas? Wieso hat KZbin mich nicht informiert? Das muss ich gleich morgen früh nachholen. Danke für den Hinweis.

[@lena.numero]

❤❤❤❤❤

[@gauthier13]

I tried this, it confirmed I don't have any mobility. In fact, I'm surprised I'm able to walk

[@julia.reppel]

good thing then that this is more of a flexibility than a mobility routine 😜