Side Hamstring Stretch with Bend

stretchhip

Content last reviewed: 2026-07-06

Side Hamstring Stretch with Bend demonstration

How to do it

Sit tall with a strap around your left foot; extend your left leg out to the side, knee straight and toes up, right knee bent in.
Place both palms on the floor on either side of your left leg, just below the knee.
Slowly let the strap draw your foot upward as you fold gently over the leg.
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× per side

Muscles worked

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

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

latissimus dorsi — anatomical illustration — latissimus dorsiAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Stretches: hamstrings, hip adductors, latissimus dorsi

Target muscles

Hamstrings Hip Adductors Latissimus Dorsi

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)