Lying Hamstring Stretch with Strap

Lying hamstring stretch with strap is a very effective exercise to increase the flexibility of the hamstrings, improve mobility in the hips and relieve tension in the lower back. This stretch is ideal for people with tight hamstrings and can help prevent injuries and improve posture.

Correct execution and technique

How to perform the lying hamstring stretch with a strap:

  1. Lie on your back with your legs stretched out and your arms relaxed by your side.
  2. Place a strap or towel around the arch of the foot of one leg.
  3. Lift your leg up towards the ceiling using the strap while keeping the other leg flat on the floor.
  4. Keep both legs straight, and feel a gentle stretch in the back of the thigh (hamstrings).
  5. Hold the stretch for 20-30 seconds, then switch to the other leg.

Common errors

Here are some mistakes you should avoid to ensure a safe and effective stretch:

  • Overstretching: Do not force the leg up too far if it causes pain in the lower back or hip joint.
  • Bent knee: Keep the knee as straight as possible to get maximum effect in the hamstrings.
  • For fast movement: Perform the stretch slowly and controlled to avoid injury and improve flexibility.

Modifications and variants

If you have limited flexibility, try these variations:

  • Bend the other knee: If it is difficult to keep the other leg flat, you can bend the knee for better support.
  • Deeper stretch: For a more advanced version, try pulling your leg closer to your chest while keeping your knee straight.

Video demonstration

Here's a helpful video showing how to perform the lying hamstring stretch with a strap:

Number of repetitions and sets

Hold the stretch for 20-30 seconds per leg, and repeat 2-3 times. This can be performed daily as part of your flexibility routine or after exercise to loosen up tight hamstrings.

Breathing technique

Breathing is important to get the most out of the stretch:

  • Breathe in deeply before you start to lift your leg.
  • Exhale as you pull the leg closer to the body, and relax the muscles.
  • Maintain a steady breathing rhythm throughout the stretch to promote relaxation and increased flexibility.
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