Are you confused about how to do a hamstring stretch with a band? This hamstring stretch with band explainer shows you two options, either a dynamic (movement) stretch or a static hold.

Watch the video or read more below:

Hamstring Stretch with Band Explainer: Two Options


Option #1: Dynamic Stretch (with movement)

Hamstring Stretch with Band Explainer: Two Options: Dynamic Stretch (movement)

Lay down on your back and loop the towel or the band around your foot. Cross it over and hold the other side of the band or your towel. Note: If you can’t cross it over that’s okay.

Start with your knee bent and then as you breathe out, straighten your leg using the band to help pull the leg into a stretch. If you’d like an extra stretch down the calf, pull your toes towards you. Bend the knee and return to your start position – that’s one repetition.

Repeat 10 times.


Option #2: Static Hold (20 seconds)

Hamstring Stretch with Band Explainer: Two Options: Static Hold (20 seconds)

As above, lay down on your back and loop the towel or the band around your foot.

Straighten your knee, pull your toes towards you, using the band to help increase the stretch sensation down the back of the leg. Start your timer (or watch our video to follow along), aim for 20-seconds.

If you find that the stretch eases off, use the band/towel to gently increase the stretch sensation.


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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