Hamstring Stretch

Hamstring Stretch is a beginner-level isolation in the stretching category that primarily works the hamstrings.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.