Supine Hamstring Stretch
Lying on your back, one straight leg is raised with a strap or band around the foot to stretch the hamstrings with the back fully supported.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with a band or strap looped around one foot and the other leg flat or bent with foot on the floor.
Straighten the banded leg and raise it toward the ceiling.
Gently pull the band to bring the leg toward you until you feel a stretch in the back of the thigh.
Hold while keeping the hips on the floor.
Lower the leg and switch sides.
Breathing: Breathe slowly and let the leg ease closer on each exhale.
Coaching tips
Keep the lower back relaxed on the floor
Knee straight but not locked
Shoulders relaxed
Common mistakes
Lifting the hips off the floor
Pulling too hard
Bending the knee a lot
Safety notes
Stretch to mild tension, never pain; a towel works if you have no band.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.