SHIFT Fit
Supine hamstring strap stretch
Supine hamstring strap stretch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with strap around one foot.
- Raise supported leg until gentle stretch. Keep knee softly bent and pelvis still.
- 2 bouts × 10s per side; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Keep knee softly bent and pelvis still.
Equipment
- mat
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s per side; 15s rest between bouts. | mat, full gym |
| beginner | 2 bouts × 20s per side; 20s rest between bouts. | mat, full gym |
| beginner | 2 bouts × 30s per side; 30s rest between bouts. | mat, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use gentle tension only; stop for tingling or radiating symptoms.
- Rounding the back to reach farther; locking the knee; pulling hard on the strap. Exercise check: Keep knee softly bent and pelvis still.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.