Hamstring Pulls
Lie on your back, loop a strap around one foot, and extend that leg toward the ceiling to stretch the hamstrings.
Overview
Hamstring Pulls is a beginner static stretch on Flexor. Lying on your back, you use a strap to draw one straight leg toward the ceiling.
What Hamstring Pulls targets
You'll feel the stretch along the back of the lifted thigh while the hips stay anchored to the floor.
Why add Hamstring Pulls to your routine
Isolates the hamstrings with stable hips and adjustable range via the strap.
- Safer than aggressive standing toe-touching for tight hamstrings.
- Easy to repeat on both legs after running or cycling.
Who it's for
Anyone with tight hamstrings who wants a controlled supine option.
When to do it
Use post-workout or before bed — about 90 seconds per leg.
Hamstring Pulls use a strap or towel to passively lengthen the hamstrings while you lie supine. Keep the hips grounded and the lifted leg as straight as feels comfortable.
Setup cue
Lie on your back with legs extended and arms relaxed by your sides. Loop a strap or towel around the ball of one foot and extend that leg toward the ceiling.
Practice notes
In Flexor, Hamstring Pulls is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Hamstring Pulls.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with legs extended and arms relaxed by your sides.
- Loop a strap or towel around the ball of one foot and extend that leg toward the ceiling.
- Hold the strap ends and gently draw the leg closer while keeping both hips on the floor.
- Hold the stretch, then switch legs.
Cues that help the movement stay smoother and more controlled.
- Maintain the bottom leg long and pressing into the floor.
- Flex the lifted foot and maintain a straight leg as much as feels good.
- Stay anchored through your lower back so the stretch targets the hamstrings.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Isolates the hamstrings with the hips stable on the floor.
- The strap lets you find a comfortable angle without forcing the leg straight.
- Useful after running, cycling, or any session that shortens the posterior chain.
Similar movements to explore next
-
Dynamic Wide Leg Forward Fold
Hinge forward from a wide stance and rise repeatedly to warm the hamstrings and hips.
-
Legs Up the Wall
Lie on your back with both legs supported vertically by a wall for a calm, low-effort resting position through the hips and legs.
-
Seated Fold
Seated forward fold with legs extended to lengthen hamstrings and the entire back line.
-
Seated Hamstring
Chair-edge hamstring stretch: one leg extended, hinge forward from the hips.
-
Bridge
Lie on your back, drive through both feet, and lift the pelvis by extending the hips while the ribs and lower back stay controlled.
-
Butt Kicks
March or jog in place while flicking each heel toward the glute to warm hamstrings, calves, and running cadence.
-
Controlled Butt Kicks
March in place and draw each heel toward the glute at a slow, controlled tempo.
-
Cross Leg Fold
Cross one ankle over the other and hinge forward to stretch the hips, hamstrings, and back.
Common questions
Which body areas does Hamstring Pulls target?
Hamstring Pulls is a deep stretch and post workout stretch movement that mainly targets your hamstrings, hips, and calves. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Hamstring Pulls work?
Primary muscles associated with Hamstring Pulls include biceps femoris and semitendinosus. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Hamstring Pulls suitable for beginners?
Hamstring Pulls is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Hamstring Pulls?
In Flexor, Hamstring Pulls runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Hamstring Pulls?
Hamstring Pulls has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Which Flexor routines include Hamstring Pulls?
Hamstring Pulls appears in guided Flexor sessions such as Glute & Hip Reset, Seated Hip Routine, Sciatic Nerve Floss, and Glute & Hamstring Comfort. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
