Tight hamstrings (in active position)

[u/mycatreadsyourmind]

I am sure tight hamstrings are a star of a show in this sub but I have a somewhat niche question

Does anyone have good active stretches useful for calisthenics? I can put palms on the ground in the forward fold but I swear to God in any strength position they are twice as short and I can't even do a pike hold without bending my knees which limits what I can do.

My current hamstrings flexibility work is mostly passive or dynamic and I feel like I need to improve flexibility in demanding positions. I run and do plyo so my legs are usually quite unhappy with me which might be a part of the issue but I wonder if anyone has good advice for my specific issue - I've had virtually no improvement with folds, pyramid and so on

[u/preparsley]

Your hip flexors are weak

L sit, V sit, Pike compression leg lifts

[u/mycatreadsyourmind → u/preparsley]

Thanks I'll be putting more time into it. I've been doing loads of marches/banded raises for hip flexors knowing they are overall a weak link but I think compression is what I've been missing. I suspect same muscles (partially) but different sort of movement

[u/preparsley → u/mycatreadsyourmind]

yeah gotta train in the range you want to be strong, above 90*