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Exercises/Supine Hamstring Stretch
StretchingBeginner

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.

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Primary muscles

  • Hamstrings

Secondary muscles

  • Calves (Gastrocnemius)
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Supine Hamstring Stretch movement

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.

  1. 1

    Straighten the banded leg and raise it toward the ceiling.

  2. 2

    Gently pull the band to bring the leg toward you until you feel a stretch in the back of the thigh.

  3. 3

    Hold while keeping the hips on the floor.

  4. 4

    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.

Details

Body parts
Hamstrings
Equipment
Resistance Band
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Chair Leg Extended StretchBeginner→
  • Standing Hamstring StretchBeginner→

Similar Exercises

  • 90/90 Hamstring StretchBeginner→
  • Seated Forward FoldBeginner→
  • Seated Hamstring and Calf StretchBeginner→
  • Seated Single-Leg Hamstring StretchBeginner→
  • Supine Groin StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.