ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hamstring Strap Stretch (Small Range)
Gentle hamstring stretch using a strap to control range. Modified for SI joint protection by limiting range of motion.
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
- strap or belt + towel
No equipment? Try: towel, belt, yoga strap
Dosage
2
Sets
25 sec
Reps / Time
15 sec
Rest
20-30 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Lie on your back with both legs straight
- Loop a towel or strap around one foot
- Keep opposite leg bent or straight on floor
Step 1 of 4
Slowly raise the leg using the strap
Step 2 of 4
Keep a slight bend in the knee
Step 3 of 4
Stop when you feel a mild stretch behind the thigh
Step 4 of 4
Hold and breathe - don't pull further
Breathing
- Breathe slowly and deeply
- Exhale to relax into stretch
Form Cues
- Keep stretch mild - don't force
- Slight knee bend is OK and preferred
- Keep hips flat on floor
- Relax shoulders and neck
Common Mistakes to Avoid
- Pulling leg too high
- Locking knee completely straight
- Letting hip lift off floor
- Holding breath
Safety Information
Stop if nerve symptoms increase (tingling, shooting pain).
Progressions
Gradually increase range as tolerated
Regressions
Reduce height, increase knee bend
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.