Exercises / Thigh & knee
Supine hamstring strap stretch
- Stretch
- Thigh & knee
- Strap, Mat
Use a strap under the foot to raise a mostly straight leg until the back of the thigh stretches.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
Common flexibility dose: hold a comfortable stretch for 20-30 seconds, 2-3 times per side; avoid bouncing.
Start: Lying on the back
Steps
- Lie on the back and loop a strap under one foot.
- Raise that leg with the knee gently straight while the other leg stays down.
- Hold a mild stretch behind the thigh, then lower slowly.
Cues
- Keep the pelvis level
- Ease off if nerve-like tingling occurs
Common mistakes
- Yanking the strap
- Rounding the low back
- Locking the knee painfully
Used for
- Limited hamstring flexibility
- Limited straight-leg raise range
Take care (2)
- Reduce the stretch if it causes shooting pain, numbness or tingling.
- Follow postoperative hamstring precautions when applicable.
Evidence (1)
- Repeated stretch training can improve joint range of motion in healthy participants; this review did not isolate this named stretch.1
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis