The assisted lying hamstring stretch uses a yoga strap, towel, or band looped around the foot to passively stretch the hamstrings while lying on your back. The strap allows you to control the depth of the stretch precisely without straining your back or arms. It is one of the safest and most effective hamstring stretches.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Safe and controlled hamstring stretch
- Strap allows precise depth control
- Excellent for tight hamstrings
- Comfortable supine position
- Easy on the lower back
- Foundational stretch for any flexibility program
How to perform
- Lie flat on your back with both legs extended. Hold a yoga strap, towel, or resistance band.
- Bend your right knee and loop the strap around the ball of your right foot. Hold both ends of the strap with your hands.
- Extend your right leg straight up toward the ceiling, keeping your knee straight.
- Use the strap to gently pull your leg closer to your chest.
- Adjust the depth based on your hamstring flexibility. Stop where you feel a strong but tolerable stretch.
- Keep your left leg flat on the floor (or bent for less intensity).
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch legs and repeat.
FRONT VIEW
BACK VIEW
Hamstrings
Primary