Hamstring Stretch

How to perform

1. 01Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
2. 02Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
3. 03Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.