Mobility, warm-up & recovery · Cool-down & stretching · Beginner · ~2 min
Band-assisted hamstring stretch
A supported static stretch for the back of the leg, done lying down with the spine supported. Good after play.
Photo shows: a lying hamstring stretch with a band
▶ Hamstring Stretch — Baptist Health (YouTube)
More videos: 3 Way Band Assisted Hamstrings Stretch (Capital District Sport and Fitness) · Hamstring Stretch Using A Band - CORE Chiropractic (CORE Chiropractic)
Prescription2 × 30 s each side · rest 10 s
EquipmentLong resistance band, Exercise mat
ImpactLow
FormatSolo
Starting position
Lie on your back, band looped around one foot, other leg bent or straight on the floor.
How to do it
- Raise the banded leg with the knee slightly bent.
- Gently straighten it until you feel a mild stretch.
- Hold and breathe; switch sides.
Technique cues
- Mild stretch only
- Keep hips on the floor
Common mistakes
- Yanking the band
- Lifting the hips
Easier
Bend the knee more.
Harder
Straighten the other leg on the floor.
Safety
- A strap only: no tension is stored, so a towel works just as well.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.