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Exercise handout — move better, feel better.

Back

Supine Hamstring Stretch with Strap

BeginnerstretchTier T0

Use a towel or strap to gently stretch your hamstrings while lying down. Tight hamstrings can increase stress on your lower back.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • strap or belt + towel

No equipment? Try: Belt, yoga strap, resistance band

Dosage

2

Sets

2

Reps / Time

15 sec

Rest

hold 30-45 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Lie on your back
  • One leg straight on floor
  • Loop a towel or strap around the ball of other foot
  • Hold towel ends with both hands

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Slowly raise your leg toward the ceiling

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Keep your knee straight but not locked

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep your other leg flat on floor

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Pull gently until you feel stretch behind thigh

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Keep your low back flat on floor

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Hold 30 seconds, then switch

Breathing

  • Breathe normally
  • Exhale to relax deeper into stretch

Form Cues

  • Keep raised leg as straight as possible
  • Don't let low back arch
  • Pull gently - stretch should feel mild to moderate
  • Breathe and relax

Common Mistakes to Avoid

  • Bending knee too much
  • Letting low back arch up
  • Pulling too aggressively
  • Holding breath

Safety Information

If you feel tingling or numbness, bend knee more and back off. This may indicate nerve tension.

Progressions

Pull leg closer or hold longer

Regressions

Keep knee more bent, don't raise leg as high

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.