Hamstring and Back Stretch

stretchhip

Content last reviewed: 2026-07-06

Hamstring and Back Stretch demonstration

How to do it

Sit tall with a strap around your left foot; extend your left leg out to the side, knee straight, right knee bent in.
Turn your head to look right, resting the back of your right hand on your lower back.
Gently lift your left foot higher, holding the top of the foot with your left hand.
Hold 20–30 s, then relax 20 s. Repeat twice per side.

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.

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, erector spinae

Target muscles

Hamstrings Erector Spinae

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)