Hamstring Stretch (Band)

A passive flexibility exercise using a resistance band to assist in stretching the hamstring muscles.

Instructions

1. Lie on your back with both legs extended.
2. Bend one knee and loop a resistance band around the ball of that foot, holding the band ends with both hands.
3. Keeping the other leg straight on the ground, gently pull the band to bring the bent knee toward your chest, extending the hamstring.
4. Continue pulling until you feel a comfortable stretch in the hamstring and calf.
5. Hold the stretch at your maximum comfortable range without bouncing.
6. Release slowly and switch legs after the desired hold time.

Tips

• Avoid pulling too aggressively; a gentle, sustained stretch is more effective than forcing range.
• Keep your lower back flat on the ground to isolate the hamstring stretch.
• If hamstring flexibility is limited, keep the stretching knee slightly bent initially.
• Hold each stretch for 20-30 seconds, then gradually increase duration as flexibility improves.
• Breathe deeply and relax into the stretch; tension reduces flexibility gains.
• Perform this stretch after workouts when muscles are warm for maximum benefit.