How long should a beginner hold the lying hamstring stretch?

Hold 30 seconds per side for 2 to 3 rounds. This one is gentle enough to do daily, since lying down and using a strap take the low back out of the equation almost entirely.

What can I use instead of a strap for the lying hamstring stretch?

A towel, a robe belt, or a resistance band all work the same way looped around the arch of the foot. If none of those are on hand, the standing or seated hamstring stretch achieves a similar result without any prop at all.

Who is the lying hamstring stretch best suited for?

It is ideal for beginners, stiff lifters, or anyone rehabbing tight hamstrings, since lying on your back removes the low back and lets you control depth with the strap. It is a poor first choice if you have decent flexibility already and nothing strap-like nearby, since the standing or seated version does the same job without needing a strap.

Beginner

Lying Hamstring Stretch

Lying on your back removes the low back from the equation, so you isolate the hamstring safely. The strap lets you control depth and hold a longer, relaxed stretch without straining to reach your foot. It is ideal for beginners, stiff lifters, or anyone rehabbing tight hamstrings.

Equipment: Band, Body Weight
Body part: Hamstring
Type: Stretching
Browse by muscle: Biceps Femoris, Semitendinosus

How to do it

1
Lie on your back and loop a strap or band around the arch of one foot.
2
Hold an end of the strap in each hand and keep the opposite leg bent or flat on the floor.
3
Raise the strapped leg toward the ceiling, keeping the knee mostly straight.
4
Gently pull on the strap until you feel a stretch along the back of the thigh.
5
Keep your hips and shoulders on the floor and hold for 30 seconds, then switch sides.

Tips

Let the strap do the work so your neck and shoulders stay relaxed.
Keep the raised knee straight but not jammed into full lockout.
Flex the foot toward you to add a light calf stretch, or point it to keep the focus on the hamstring.

Variations

Common mistakes

Yanking the strap hard to force extra range instead of easing into a gentle, steady pull.
Letting the hips lift off the floor to chase more height on the leg, which shifts the stretch into the low back.
Pulling the leg toward the face by bending the elbows sharply instead of maintaining light, steady tension through the strap.
Letting the resting leg wander into an unstable, half-bent position instead of keeping it flat or fully bent with the foot planted.
Craning the neck off the mat to look at the raised leg instead of keeping the head resting down and relaxed.

Frequently asked

How long should a beginner hold the lying hamstring stretch?: Hold 30 seconds per side for 2 to 3 rounds. This one is gentle enough to do daily, since lying down and using a strap take the low back out of the equation almost entirely.
What can I use instead of a strap for the lying hamstring stretch?: A towel, a robe belt, or a resistance band all work the same way looped around the arch of the foot. If none of those are on hand, the standing or seated hamstring stretch achieves a similar result without any prop at all.
Who is the lying hamstring stretch best suited for?: It is ideal for beginners, stiff lifters, or anyone rehabbing tight hamstrings, since lying on your back removes the low back and lets you control depth with the strap. It is a poor first choice if you have decent flexibility already and nothing strap-like nearby, since the standing or seated version does the same job without needing a strap.

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