HIP FLEXOR

Lying Hamstring Stretch with Strap

Strap Hamstring Stretch

Tight hamstrings cramping your style? This lying hamstring stretch with strap lets you improve flexibility while comfortably flat on your back perfect for post-workout recovery, injury prevention, or just melting away stiffness.

💪 Key Benefits

✅ Deep, controlled stretch – The strap helps you safely increase range of motion
✅ Perfect for all levels – Easily adjustable for beginners to advanced flex-seekers
✅ Zero balance required – Great if standing stretches make you wobble
✅ Rehab-friendly – Gentle option for recovering from injuries
✅ Mind-body bonus – Combine with deep breathing for stress relief

Lying Hamstring Stretch with Strap

Lying Strap Stretch

🛠️How To Do Lying Hamstring Stretch?

1️⃣Get Grounded

Lie flat on your back like a starfish 🌟, legs extended.

2️⃣Loop & Lift

Place a strap/towel around one foot (mid-arch) and slowly raise that leg toward the ceiling 🎈.

3️⃣ Find Your Edge

Straighten the raised knee until you feel a gentle pull not pain! (Think “comfortable challenge” 😌) 🍬. 

4️⃣ Hold & Breathe

Maintain for 30 seconds while inhaling through your nose 👃, exhaling through pursed lips 👄.

5️⃣ Switch Sides

Repeat on the other leg no favoritism! ⚖️

🔥 Modifications:

  • Tight? Keep a slight bend in the raised knee.
  • Advanced? Point toes toward your face for a calf-hamstring combo stretch.

📊 Quick Reference Table

Target Area

Details

Primary Muscles

Hamstrings

Secondary Muscles

Calves, Glutes

Difficulty Level

Beginner-friendly

Equipment Needed

Yoga Strap/Towel/Belt

⚠️ Safety Check: Who Should Proceed with Caution?

🚑 Recent hamstring/hip surgery patients – Get doctor approval first

🤰 Pregnant folks – Use extra cushioning under your lower back

🤦 Common mistakes:

✅ Yanking the strap → Smooth movements only (no jerking! 🏹)

✅ Locking the knee → Keep a microbend to protect joints 🦵

✅ Holding breath → Breathe like you’re blowing bubbles 🫧

Quick Tip:

Pair this with a lying figure-4 stretch for full lower-body flexibility!