Hamstring Stretch
Level
beginner
Force
static
Mechanic
isolation
Equipment
gym mat Category
stretching Primary Muscles
Secondary Muscles
A supine static stretch using a belt or band to safely lengthen the hamstrings and improve lower body flexibility.
Instructions
- Lie on your back on a comfortable surface with both legs extended.
- Bend one knee slightly and lift that leg toward you, keeping the hip at approximately 90 degrees.
- Loop a yoga strap, belt, or rope around the ball of your foot or just below it.
- Hold the strap with both hands and gently pull to create tension in your hamstring and calf.
- Relax into the stretch and breathe deeply for 20-30 seconds.
- Slowly release the tension and lower your leg, then switch sides.
Tips
- Keep your lower back flat on the floor - do not arch your spine
- The pulling leg should remain relatively straight - slight knee bend is acceptable
- A strap allows you to achieve a good stretch without overextending your hamstring
- Perform this stretch when muscles are warm for best results
- Hold a gentle stretch - never bounce or force deeper stretches
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Hamstring Stretch Lying
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Stability Ball Hamstring Stretch
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Supine Hamstring Stretch
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