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Exercise

Hamstring Stretch

Also known as: supine hamstring stretch, strap hamstring stretch, band hamstring stretch

Hamstring Stretch — position 1Hamstring Stretch — position 2

Hamstring Stretch is a isolation exercise for the hamstrings. Main target: biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeIsolation
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Hamstring Stretch: primary in bright, secondary in light
Primary
Biceps femoris

How to do it

  1. Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
  2. Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
  3. Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Used in these programs

Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home

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Alternatives with other equipment

Chair Leg Extended Stretch
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Hamstring-SMR
Foam roll
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Ball Leg Curl
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Standing Leg Curl
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Stiff-Legged Dumbbell Deadlift
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Power Clean
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