Stretch · No equipment
Lying Hamstring Stretch
The Lying Hamstring Stretch stretches the hamstrings. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- On your back, loop a towel or band around one foot
- Straighten the leg up until you feel the back of the thigh
- Keep the other leg long and relax into the stretch
Coach’s tip
Never bounce: mild tension, not pain.
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Full body: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.