A beginner stretching exercise done using just your bodyweight that mainly works the hamstrings. 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.
Updated
Primary
Hamstrings
Equipment
None
Level
beginner
Hamstring Stretch demonstration
Hamstring Stretch, starting positionHamstring Stretch, finishing position
How to Perform
1Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
2Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
3Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
