These, and their variations, are my favourite hamstring stretches:
http://www.youtube.com/watch?v=wdPfxLXm55Y
http://www.youtube.com/watch?v=9rj5YOleets
I've made some serious change by swapping between those on most gym days, unless I'm squatting in which case I'll warm up with freestyle versions of
this, progressing to some gentle squat to stands. On non-lower body days I'll also sometimes smash high ham with a lacrosse ball, and receive some dodgy looks...
Interesting that you avoid glute stretching. I don't have a fully fleshed out functional-anatomical explanation, but in myself and others I've observed restriction reduce with some glute stretching. It's also a bit of a catch-all suggestion (ensuring external rotation is good, we're primarily programming for squats and deads), but I've found knee under torso variations of
this have cleared out some range in the test you posted about above. Whether that's just because that variation also hits a bit of high ham, I don't know!
![Smile :) :)](/styles/default/xenforo/vbSmilies/Normal/smile.gif)
But I still class it as a glute stretch, just with some functional carry over to hip extension.
Thanks for the posts btw delbuenno, very helpful. I didn't see them before I posted last.