Hamstring Stretch

A beginner stretching exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Hamstring Stretch

Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hamstring Stretch

Questions

What muscles does the Hamstring Stretch work?

Mainly the hamstrings.

Is the Hamstring Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hamstring Stretch?

Good alternatives that train the hamstrings: Leg-Up Hamstring Stretch, 90/90 Hamstring, Front Leg Raises or Inchworm.

How many sets and reps of the Hamstring Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).