Body & Balance Studio
Posture scan

Side Hamstring Stretch

stretchhip

Content last reviewed: 2026-07-06

Side Hamstring Stretch demonstration

How to do it

  1. Sit tall with a strap looped around your left foot and running behind your back.
  2. Extend your left leg out to the side, in line with your hip — knee straight and toes pointing up — while your right knee stays bent in toward your body.
  3. With your back straight and shoulders square, let the strap gently draw your leg off the floor and hold.
  4. Breathe deeply and hold 20–30 s, focusing on the muscles being stretched.
  5. Relax 10–20 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.

Stretches: hamstrings, hip adductors

Target muscles

HamstringsHip Adductors
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)