Hamstring Cramps and Yoga Butt: Causes, Fixes, and Prevention
“I can’t do yoga, I can’t even touch my toes. See? My hamstrings are too tight.”
If I had a dollar for every time someone mentioned the hamstrings in a yoga conversation, I’d be writing this from my private island.
Tight hamstrings are one of the reasons people might feel intimidated by yoga. And to be fair, yoga does emphasize lengthening them: forward folds, splits, seated stretches… the hamstrings get a lot of attention. Sometimes too much.
While yoga is one of the most beneficial physical practices out there, it has its blind spots. When it comes to hamstrings, there’s often a strong focus on flexibility but not enough on strength. That imbalance can set the stage for cramps or a painful condition nicknamed “yoga butt” (a.k.a. proximal hamstring tendinopathy).
Before trying to understand why these issues happen, let’s take a quick look at the muscles involved.
Quick hamstrings anatomy overview
Your hamstrings are made up of three muscles that run down the back of your thigh:
- Biceps femoris
- Semitendinosus
- Semimembranosus
They extend your hip (lifting your leg behind you), flex your knee, and help stabilize your pelvis. They attach at the top to your sit bones (ischial tuberosities) via thick tendons.
Why do hamstrings cramp?
Ever been in a low lunge, reached for your back foot, and suddenly your hamstring screamed and in pain? Oh, cramps!
Why it happens:
- Dehydration or electrolyte imbalance: Low water, sodium, magnesium, or potassium can all play a role.
- Muscle fatigue: Undertrained or overstretched hamstrings tire easily, especially in long holds or fast flows.
- Weakness under stretch: If your hamstrings lack eccentric strength (ability to contract while lengthening), they panic when asked to do both at once.
What is “Yoga Butt”?
“Yoga butt” is the nickname for proximal hamstring tendinopathy, an inflammation injury at the tendon where the hamstring attaches to your sit bone.
Common causes in yoga:
- Overstretching a weak muscle: Flexibility without strength leaves the tendon overloaded.
- Passive stretching without engagement: Hanging in folds lets gravity yank on the tendon.
- Lack of glute activation: When the surrounding muscles don’t do their job, the hamstrings overcompensate.
- Pushing too far, too soon: Especially common in naturally flexible yogis.
Drills to rehab your hamstrings
If you're recovering from yoga butt, or want to prevent it, strengthening is key. Here are a few go-to moves:
Hamstring squeezes from tabletop
From tabletop, extend one leg back and flex the foot. Bend the knee and draw the heel toward the glute. Stay there or pulse the foot upward. If you don’t feel the hamstring activated, try placing a block between the heel and the glute and squeezing it to hold it in place. You can keep it still or lower and re-lift the knee involving the glute.
Locust Pose legs lift
Lie on your belly (you can make a pillow with the hands for the forehead), bend your knees, and lift the thighs off the mat. The lift activates the back chain and the glutes, the bend in the knees fires up the hamstrings.
Deadlifts
With weights in your hands, stand with feet hip-width (or slightly wider). Hinge at the hips, keeping a soft bend in the knees and a straight spine as you lower and lift. Re-lift and squeeze your glutes at the top.
Want a full follow-along? Watch my YouTube video here for rep counts and more detailed tips!
Practice smarter, not deeper
If you're working with an injury, bend your knees in any pose that pulls on the hamstring, Warrior 3, Half Split, even Down Dog. This reduces tension at the tendon and gives your body space to heal.
Once you’re out of the pain zone, don’t rush back to straight-leg everything. Reintroduce it gradually and always pair it with strength work.
The takeaway
Hamstrings aren’t just tight or not, they’re dynamic muscles that need both mobility and strength. So instead of forcing depth, try building resilience. A strong hamstring is a happy hamstring. And a happy hamstring makes for a much happier yogi!
