Banded Hamstring Stretch

Muscles worked by the Banded Hamstring Stretch

Primary

HamstringsHamstring Muscles

Secondary

CalvesGastrocnemius

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Hamstring Stretch

1. Lie on your back and loop a band around one foot.
2. Raise that leg straight up, holding the band in both hands.
3. Gently pull the band to draw the leg toward you.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep the raised leg as straight as you can.
• Keep the other leg flat on the floor.

At a glance

Banded Hamstring Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Hamstring Stretch
• Good Morning
• Kettlebell Swing
• Lying Leg Curl
• Nordic Hamstring Curl
• Romanian Deadlift
• Band Assisted Pull Ups
• Banded Adductor Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-hamstring-stretch",
  "name_en": "Banded Hamstring Stretch",
  "name_de": "Hamstring-Dehnung mit Band",
  "name_es": "Estiramiento de Isquiotibiales con Banda",
  "description_en": "A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.",
  "description_de": "Eine liegende Dehnung, die mit einem Band um den Fuß das gestreckte Bein zum Oberkörper zieht und den hinteren Oberschenkel dehnt.",
  "description_es": "Un estiramiento tumbado que usa una banda en el pie para acercar la pierna estirada al torso y alargar el isquiotibial.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "gastrocnemius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back and loop a band around one foot.",
    "Raise that leg straight up, holding the band in both hands.",
    "Gently pull the band to draw the leg toward you.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken und lege ein Band um einen Fuß.",
    "Hebe das Bein gerade nach oben und halte das Band mit beiden Händen.",
    "Ziehe sanft am Band, um das Bein zu dir zu führen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca arriba y pasa una banda por un pie.",
    "Eleva esa pierna recta, sujetando la banda con ambas manos.",
    "Tira suavemente de la banda para acercar la pierna.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep the raised leg as straight as you can.",
    "Keep the other leg flat on the floor."
  ],
  "tips_de": [
    "Halte das gehobene Bein so gestreckt wie möglich.",
    "Lasse das andere Bein flach am Boden."
  ],
  "tips_es": [
    "Mantén la pierna elevada lo más recta posible.",
    "Mantén la otra pierna plana en el suelo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-hamstring-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-hamstring-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.