Body & Balance Studio
Posture scan

Band Hamstring Stretch

stretchhip

Content last reviewed: 2026-07-06

Band Hamstring Stretch demonstration

How to do it

  1. Sit or lie with your legs extended and loop a strap around both feet.
  2. Hold the free ends of the strap with both hands.
  3. Gently draw the strap toward you, keeping your knees straight, to stretch the backs of both legs.
  4. Hold steadily, breathing into the stretch.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • Hold 20–30 s
  • relax
  • repeat 2×

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gastrocnemius — anatomical illustration
gastrocnemiusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, gastrocnemius

Target muscles

HamstringsGastrocnemius
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)