Supine Hamstring Stretch

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

Tight hamstrings tug the pelvis and load the lower back. Stretching them lying down keeps the spine supported so only the muscle gets the message.

How to do it

Lie on your back with both knees bent.
Loop a towel or strap around your right foot and straighten the leg toward the ceiling.
Keep a slight bend in the knee to avoid overstretching.
Gently pull the strap until you feel a mild stretch in the back of the thigh.
Hold 30 seconds. Lower slowly and switch sides.

Common mistakes

Locking the knee straight — keep a soft bend.
Hauling the leg up with your arms — lift it using your hip and core muscles; the strap only supports.
Pulling hard with the strap instead of breathing the leg longer.
Letting the opposite hip hike off the floor.

Take care

A gentle pull down the back of the thigh is right; anything electric or radiating is not — release the stretch.

This is one pose. A plan tells you which six, in what order, for your back.

60-second check-in · First session free

🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Supine Hamstring Stretch fits in your week — unlocked with your personal plan.

Related moves

Piriformis StretchEase sciatic-nerve pressure by releasing the piriformis.

Pelvic TiltThe gentlest way to wake up a stiff lower back.

Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.