Tight hamstrings is an incredibly common complaint among athletes and active people. They can limit performance, pull on your lower back, and increase your risk of injury if you don’t take care of them properly. One of the simplest and most effective ways to give them some love is with the supine hamstring stretch. Let’s break down exactly how to do it, the best time to use it, and what mistakes to avoid.
Why We Love This Stretch
The supine hamstring stretch is great because it’s accessible to everyone. A key reason for this is the use of a strap. This means no matter what your level of flexibility is you can do the stretch properly. It also is the perfect way to gauge the difference from one side to the other. If you’re dealing with asymmetries or unevenness you can identify it and work on it without causing problems with the other side.
How to Do the Supine Hamstring Stretch
To do this stretch you’re going to need a band, strap, or belt. This will allow you to fully extend your leg while keeping your back in the proper position.
- Place the strap. Before lying back, place the strap around the ball of your foot on the leg you’d like to stretch.
- Lie on your back. Lie flat on the floor with your legs extended. Keep your spine neutral and your shoulders relaxed.
- Lift your leg. Bring the leg with the strap up, keeping the knee bent. This allows you to verify you still have a slight arch in your back. Slowly straighten the leg at an angle attainable for you. Some people will be at 90 degrees while others more like 45.
- Hold the stretch. Gently hold in place for 20-30 seconds. As you hold you’ll feel yourself loosen up. You can pull gently with the strap to get deeper into the stretch.
- Switch sides. Repeat on the other leg.
Best Practices for the Supine Hamstring Stretch
- Stay relaxed. Avoid tensing your shoulders, neck, or face—let your body sink into the floor. If you’re tense you won’t get the most benefit!
- Breathe into the stretch. Use slow inhales and longer exhales to help release tension.
- Ease into it. Your leg doesn’t need to hit a perfect 90° angle. Work within your own mobility range and build over time.
- Pair it wisely. This stretch works best when your muscles are already warm. Think post-run, post-lift, or after a mobility session.
Common Mistakes to Avoid
- Pulling too hard. Yanking on your leg can irritate the hamstring instead of helping it.
- Keeping the lifted leg bent. Keep it as straight as possible without locking out the knee.
- Rounding your back. Your lower back should keep a slight arch the entire time!
- Holding your breath. Breath-holding = tension. You’ll get more out of the stretch if you breathe.
When to Do the Supine Hamstring Stretch
Here’s the key: this is a static stretch. That means it’s best saved for when you’re done training or when you’re not planning on doing anything intense afterward.
Use the supine hamstring stretch:
- Post-workout to cool down and restore length to your hamstrings.
- In recovery sessions to reduce stiffness.
- At the end of the day if you’ve been sitting a lot and need to unwind tight muscles.
Skip it before high-intensity activity—you’ll want dynamic warm-ups instead (like the dynamic hamstring stretch or glute bridges).
Watch Our How To Video:
The supine hamstring stretch is simple, safe, and effective when done correctly. Think of it as maintenance work—it keeps your hamstrings long, loose, and ready for the next workout. Just remember: relax, breathe, and don’t force it. Never stop doing what you love—just do it smarter.
Want Even More From Your Hamstring Stretch?
Try pairing it with this quick release technique!
Tight Hamstrings Causing You Back Pain?
That’s right… you might be surprised to hear that your back pain might be correlated with your tight hammies!
Loosen up your entire lower body and gain relief from that tension by doing MDRx Full Body Mobility.
This 10 minute daily routine will help you relieve that tension not just in your hips but through your whole body.
This month long program is made to be quick, targeted, and effective. In just 10 minutes a day feel results that will last!
