At a glance
| Equipment | Mobility |
|---|---|
| Experience level | Beginner |
| Movement pattern | General movement |
| Primary muscle | Hamstrings |
The movement, step by step.
- Lie on your back and hold behind one thigh or use a strap around that foot, keeping the other leg comfortably supported.
- Raise the thigh and gently straighten the knee until there is mild tension behind the leg without rounding or lifting the pelvis.
- Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.
Technique cues
- Move slowly and breathe normally.
- Use mild tension rather than forcing the range.
Common mistakes
- Bouncing to force a deeper stretch.
- Pushing through sharp pain or numbness.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Static 90-90 Hamstring Stretch — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Mobility - Hamstring Stretch, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.