Toe Touch Test

• 1). Stand straight up with arms at your side and knees locked. Keep your feet tightly together as well.
  
  
• 2). Lower your back slowly so your face is moving towards the ground. Extend your arms towards your feet.
  
  
• 3). Continue moving downward and attempt to touch your toes. Stop when you feel discomfort in your hamstring or when you touch your toes. Successfully touching your toes means your hamstrings are loose and able to handle strenuous exercise. Warm up and stretch more if you cannot touch your toes.
  
  
• 4). Bend your knees slightly to take pressure off your back and slowly lift yourself into an upright position again.
  
  

Hip Flexion Test

• 1). Lay an exercise mat flat on the ground and lie on your back. The mat cushions the ground and provides back support.
  
  
• 2). Slowly lift one leg with your knee locked. Continue to lift until your leg makes an 80 to 90 degree angle with the floor or until you feel discomfort. An 80 degree angle means your hamstring has full range of motion. Anything less indicates more stretching is required.
  
  
• 3). Repeat steps 1 and 2 for your other leg. Get an accurate assessment of both legs so you know which hamstring to focus most of your time on during stretching exercises.