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Flexibility is training just like any other training. There is no gene for flexibility. And, just like any other training, it will follow the same sort of timeline as any other exercise regimen. Nobody can tell you with any certainty how you will respond to stretching, unfortunately. If you want to increase your flexibility, you need to be working all the ...


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The best thing I can think of not requiring too much equipment is a glute ham raise (GHR). It's the exercise that provides the most hamstring activation, well beyond even RDLs and hamstring curls. A GHR bench is probably the best way to do them but it is very easy to rig your own homegym GHR bench with very little: see this post for an example.


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Instead of doing the exercise with a band I would recommend having your hands on the back of the leg that you are extending. This gives more support. I would recommend focusing more on straightening the leg as you pull it towards you and only once the leg is straight to keep pulling it closer maintaining the straightness of the leg. You should try and do ...


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The Romanian deadlift is basically the definition of what you're looking for: loading the hamstrings (and glutes, and spinal erectors) anywhere from lightly to substantially but sub-maximally.



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