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Static Hamstring Stretching

Static Hamstring Stretching

Hamstring stretching enhances flexibility of the hip extensors, reduces the risk for injury and supports the muscle recovery process.

Stretching your hamstring becomes important especially following speed, agility and quickness training or explosive hip flexion/hip extension resistance training because the hamstrings have to handle high force output.

Hamstring injuries also can occur due to strength imbalances of the quadriceps and hamstrings when the hamstrings cannot handle the stress during deceleration.

Therefore, incorporate the Supine Towel Hamstring Stretch into your static stretching routine.

If you want to save some time and stretch the erector spinae at the same time then try the erector spinae and hamstring stretch!

Implement the stretch into your static stretching routine post training or workout. This is also a great time to relax mentally.

Either close your eyes and focus on your breathing or you can also listen to relaxing music.

Take a look at 15 Minutes relaxation after tennis training.

Hamstring Stretching Description Summary

Static Hamstring Stretching
Static Hamstring Stretching © by Phil Halfmann – all rights reserved
  1. Place floor mat on the ground
  2. Lay down flat in supine position (face up) with legs close together and toes pointing straight up
  3. Flex the hip and lift one leg off the ground; maintain head ground contact (neutral head position)
  4. Hold towel in both hands and wrap it around the toes
  5. Keep knee extended and slowly pull leg into ~90˚ of hip flexion (towards the head) or as far as possible
  6. Maintain hip ground contact of the non-stretched leg and point toes straight up (neutral pelvic position)
  7. Hold stretch for 45 seconds

Hamstring Stretching Targeted Musculature

  • Hamstrings
  • Gastrocnemius & Soleus (Plantar Flexors)


Gray1239“. Licensed under Public Domain via Wikimedia Commons.

Other Stretches For You

Apart from the hamstrings stretch we have some other stretches for you that target the muscles acting on the hip.

Simply click on them to learn more or watch the videos:

Hamstrings and erector spinae stretch
Hamstrings and Erector Spinae Stretch
Quadriceps Stretch
Quadriceps Stretch
Oblique Stretch

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.