# Lying Band Hamstring Stretch: how to do it

- Main muscles: hamstrings
- Equipment: band
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/band_hamstring_stretch/22a83722bc/side-m-720.mp4

## Steps

1. Lie on your back with both legs straight and loop a band round the arch of one foot.
2. Hold one end of the band in each hand.
3. Keep that knee straight and gently pull the leg up towards the ceiling.
4. Stop when you feel a stretch behind your thigh and hold, breathing slowly.
5. Hold for 15–30 seconds, then switch legs; bend the other knee if your back is uncomfortable.

## Cues

- Knee straight, leg relaxed.
- Other leg stays down.
- Head and shoulders stay on the floor.

## Common mistakes

- Bending the knee to pull the leg higher: keep it straight and stop lower.
- Other leg lifting: press it into the floor or bend it with the foot flat.
- Pulling too hard: ease off to a gentle stretch.

## The version in our demo

Lying on the back, a long band looped round the arch of the right foot, the straight right leg drawn up towards the ceiling by the arms, the left leg straight and flat on the mat. This is Healthwise's lying hamstring stretch with the strap from the Prehab Guys version; the strap lets the head and shoulders stay down.

## Starting position

Lie face up on a mat, both legs straight, head resting down. Lower back in a natural position (a small towel roll under it if uncomfortable).

## The movement

Keeping the right knee straight and the leg relaxed, pull the band with the arms so the right leg rises in an arc from the hip towards the ceiling and slightly towards the head, until a stretch is felt behind the right thigh or knee. Hold. The left leg stays long and pressed into the mat, the pelvis stays level and the head and shoulders stay relaxed on the floor.

## Breathing

Slow, relaxed breaths; draw the leg in a little on each exhale.

## Tempo

Real sets: hold 15–30 s, 2–4 times per leg.

## Form in numbers

- Right knee 0–5° flexion throughout; ankle relaxed near neutral, sole facing the ceiling.
- Left leg straight on the mat, back of the knee and heel touching it; pelvis does not tilt or hike.
- Head and both shoulder blades on the mat.

## Sources

1. [University of Michigan Health-West (Healthwise), "Hamstring stretch (lying down)"](https://uofmhealthwest.org/healthwise/hamstring-stretch-lying-down/)
2. [The Prehab Guys (physiotherapist-run), "Supine Hamstring Stretch - Strap"](https://theprehabguys.com/vimeo-video/supine-hamstring-stretch-strap/)
3. [HealthLink BC (Healthwise), "Stretches" (Hamstring stretch)](https://www.healthlinkbc.ca/healthwise/stretches)

Source: https://trainaq.com/exercises/band-hamstring-stretch