The hamstrings consist of four muscles "under" your thigh. They work to counter-act your quadriceps contractions.
Like most other muscles, the hamstring muscle group can be stretched in multiple ways. One way is a partner stretch. Lie down on the ground, and place your leg on your partner's shoulder (your partner is kneeling in front of you). If you are flexible, keep your leg straight at the knee, if not, allow for some bending. Your partner should lean in slowly until the athlete says otherwise.
With a partner again, sit up from your previous position and reach for your toes. It is best if you tie your shoes together so that as you reach for your feet, they do not fall to the side. Have your partner gently push on your back until you feel tension.
Gluteus Maximus or Glutes:
The Gluteus Maximus or Glute muscle group, is found at your butt. It is the muscle that gives power and propulsion when beginning a workout, or sprinting during a workout. It is very important to warm-up, cool-down, and stretch extremely well as to not pull one of your glutes.
While sitting on the ground, put one foot flat on the ground a few feet away from you, and place your other foot's ankle just above the knee of the other foot. You will feel a stretch in the leg whose ankle is on the other leg's knee. After roughly forty-five seconds, keep the same position, but allow it to fall to the ground. The leg with the ankle on the knee of the other, should have its foot flat on the ground. While the other leg should be completely flat on the ground (see the picture). Pull in on the knee that is vertically in front of you. You will feel the stretch in the same leg as before. Repeat this with the other leg.
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