Exercise library · Hamstrings

How to Do Hamstring Stretch

Step-by-step instructions, muscles worked and workouts that use the hamstring stretch.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

InchwormHamstrings

Knee Tuck JumpHamstrings

Moving Claw SeriesHamstrings

The StraddleHamstrings

Linear 3-Part Start TechniqueHamstrings

90/90 HamstringHamstrings

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.