Hamstring Stretch
A gentle supine hamstring stretch that improves flexibility in the back of the thigh while protecting the lower back.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Lie on your back with both knees bent.
Loop a towel or strap around one foot and gently straighten that leg toward the ceiling.
Draw the leg toward you until you feel a gentle stretch behind the thigh.
Hold for 30 seconds, keeping the head and hips relaxed.
Switch legs and repeat.
Benefits
- Improves hamstring flexibility
- Supports easier bending and reaching
- Gentle on the lower back
- May ease posterior-chain tightness
Precautions
- Keep a slight bend in the knee if needed
- Stretch to a gentle pull, not pain
- Avoid bouncing
Common Mistakes to Avoid
- ✕Rounding the low back off the floor
- ✕Locking the knee forcefully
- ✕Pulling into pain
Make it harder
- Perform standing with the heel on a low step
Make it easier
- Keep more bend in the knee
- Reduce the hold time
Related exercises
Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.