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Exercise handout — move better, feel better.
Hamstring Stretch (Doorway)
Passive hamstring stretch using a doorway. Allows relaxed, sustained stretching.
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
Home Options
- doorway
No equipment? Try: Strap or towel, Wall
Dosage
2
Sets
60 sec
Reps / Time
0 sec
Rest
45-90 sec each side
Tempo
Step-by-Step Guide
Set up
- Lie on your back in a doorway
- Position so buttock is close to door frame
- Place one leg up the door frame, other leg through doorway
Step 1 of 4
Straighten the elevated leg as much as comfortable
Step 2 of 4
Keep opposite leg flat on floor
Step 3 of 4
Relax and let gravity stretch the hamstring
Step 4 of 4
Hold and breathe
Breathing
- Breathe deeply and slowly
- Exhale to release tension
Form Cues
- Get your hip close to the frame
- Relax completely
- Feel stretch in back of thigh
- Keep elevated foot flexed or relaxed
Common Mistakes to Avoid
- Hips too far from door frame
- Bending the elevated knee
- Opposite leg lifting off floor
- Not holding long enough
Safety Information
Keep back flat on floor. Mild stretch only.
Progressions
Hips closer to frame, flex foot
Regressions
Move hips further from frame, bend knee slightly
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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.