Supine Hamstring Stretch Recovery Reset
supine hamstring stretch cool-down
2 gentle rounds
30-45 sec Supine Hamstring Stretch per side
5 slow nasal breaths
Keep every position pain-free
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
The supine hamstring stretch lengthens the back of one leg while the floor supports the spine. Use Supine Hamstring Stretch after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Supine Hamstring Stretch Technique
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Hamstring Stretch with a Strap, Supine - Ask Doctor Jo
AskDoctorJo · reviewed 2026-08-06
Muscles Worked
HamstringsCalvesGlutes
Equipment
Strap or towel (optional)
Best For, Avoid If, and Scaling
| Best for | Using Supine Hamstring Stretch as a calm post-training transition that gently addresses hamstrings and calves while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Supine Hamstring Stretch if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: pulling the leg so far that the pelvis lifts. |
| 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.
Cool-Down Examples
Use Supine Hamstring Stretch to Finish the Session
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Post-WOD Supine Hamstring Stretch Flow
post-workout supine hamstring stretch
4-minute downshift
60 sec easy walk or march
30-45 sec Supine Hamstring Stretch per side
Finish when breathing feels calm
Frequently Asked Questions
How should Supine Hamstring Stretch feel?
Supine Hamstring Stretch should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
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Useful next steps
Related Exercises
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