Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Supine Hamstring Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The supine hamstring stretch lengthens the back of one leg while the floor supports the spine. A strap makes the position accessible and helps keep both hips heavy instead of lifting the pelvis to chase range. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Supine Hamstring Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsCalvesGlutes
Equipment
Strap or towel (optional)
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep supine hamstring stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Keep the non-stretching foot on the floor and bend the raised knee. |
How to Do the Supine Hamstring Stretch
1
Lie on the back with both knees bent.
2
Loop a strap around one foot and extend that leg upward.
3
Straighten the knee only until mild hamstring tension appears.
4
Keep both hips heavy, breathe, and change sides.
Common Mistakes
✕
Pulling the leg so far that the pelvis lifts.
✕
Locking the knee aggressively or creating nerve-like tingling.
Coaching Tips
✓
Keep a soft knee if the stretch feels sharp.
✓
Let the arms hold the strap without lifting the shoulders.
Scaling Options
Easier / Beginner
Keep the non-stretching foot on the floor and bend the raised knee.
Harder / Advanced
Extend the opposite leg along the floor while the pelvis stays neutral.
Related WODs
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Supine Hamstring Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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