Hamstring Stretch

Hamstring Stretch is a flexibility - hamstrings and calves exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Hamstrings

Secondary muscles

Gastrocnemius, Soleus

Exercise type

Flexibility - hamstrings and calves

Exercise technique

1. Floor

   Lie face up with one leg extended on the floor.

2. Strap

   Loop a sturdy strap around the ball of the other foot.

3. Lift

   Hold both ends and lift the leg from the hip.

4. Knee

   Comfortably extend the raised knee without forcing it backward.

5. Stretch

   Pull the strap slightly to create a gentle hamstring and calf stretch.

6. Pelvis

   Keep your head and hips on the floor and breathe calmly.

7. Release

   Reduce strap tension, bend your knee and lower the leg before switching sides.

Key technique points

• Do not place the strap around your toes.
• Keep the knee slightly soft.
• Do not roll your hips off the floor.
• Do not pull hard with your arms.
• Keep the grounded leg relaxed.
• Leave your head on the mat.

Common mistakes

Pulling the foot too hard

Do not force the ankle to its limit with the strap.

Lifting the pelvis

Do not lift your hips to increase the leg angle.

Locking the knee

Do not push the joint backward to make the leg look straight.

Lifting the neck

Do not pull against the strap and lift your head, tensing the neck.

Elastic bouncing

Do not let an elastic band recoil and move the leg uncontrollably.

Forcing a vertical leg

Do not insist on 90 degrees if your hip range is insufficient.

Frequently asked questions

Hamstring Stretch: why is “Pulling the foot too hard” a mistake?

Do not force the ankle to its limit with the strap.

Hamstring Stretch: why is “Lifting the pelvis” a mistake?

Do not lift your hips to increase the leg angle.

Hamstring Stretch: why is “Locking the knee” a mistake?

Do not push the joint backward to make the leg look straight.

Hamstring Stretch: why is “Lifting the neck” a mistake?

Do not pull against the strap and lift your head, tensing the neck.

Hamstring Stretch: why is “Elastic bouncing” a mistake?

Do not let an elastic band recoil and move the leg uncontrollably.

Hamstring Stretch: why is “Forcing a vertical leg” a mistake?

Do not insist on 90 degrees if your hip range is insufficient.

What should I focus on when doing Hamstring Stretch?

Do not place the strap around your toes. Keep the knee slightly soft. Do not roll your hips off the floor. Do not pull hard with your arms. Keep the grounded leg relaxed. Leave your head on the mat.

Related exercises

• 45-degree Back Extension
• Cable Pull-through
• Conventional Deadlift
• Dumbbell Romanian Deadlift
• 90/90 Hamstring
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.