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Hamstrings

Lying Hamstring Stretch with Band

The Lying Hamstring Stretch with Band is a stretch with a resistance band for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 36%, hamstrings (semitendinosus/-membranosus) 34% and calves (gastrocnemius) 14%.

Level: BeginnerEquipment: Resistance bandUnilateral: one arm or leg at a time

How to do it

  1. Lie on your back on a mat and loop a resistance band around the sole of one foot.
  2. Hold one end of the band in each hand and keep the other leg straight on the floor.
  3. Straighten the banded leg and pull it gently up toward the ceiling.
  4. Stop when you feel a firm stretch behind the thigh, keeping the hips flat on the mat.
  5. Hold for 30 to 45 seconds, breathing slowly, then lower the leg and switch sides.

Tips

  • Let the band do the lifting so the leg muscles can relax into the stretch.
  • Pull the toes toward you to add stretch to the calf.

Common mistakes

  • Lifting the head and shoulders off the mat.
  • Bending the knee to get the leg higher.
  • Yanking on the band in pulses.

Muscles worked by the Lying Hamstring Stretch with Band

  • Hamstrings (biceps femoris) Primary36%
  • Hamstrings (semitendinosus/-membranosus) Primary34%
  • Calves (gastrocnemius) Secondary14%
  • Gluteus maximus Minor8%
  • Spinal erectors (lower back) Minor8%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.

Lying Hamstring Stretch with Band alternatives

No equipment

Frequently asked questions

What muscles does the Lying Hamstring Stretch with Band work?

Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.

Is the Lying Hamstring Stretch with Band good for beginners?

Yes. The Lying Hamstring Stretch with Band is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Lying Hamstring Stretch with Band?

For example the Elevated Hamstring Stretch, Pike Stretch and Seated Hamstring Stretch. They train mostly the same muscles, some with different equipment.

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