Hamstring Stretch
How to do the Hamstring Stretch
- 1
Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
- 2
Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
- 3
Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.
How to program the Hamstring Stretch
Sets and reps
As an isolation movement, the Hamstring Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Hamstring Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Hamstring Stretch work?
The Hamstring Stretch primarily targets the Hamstrings.
What equipment do I need for the Hamstring Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Hamstring Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
