Carriage Hamstring Stretch
Single-leg supine hamstring stretch: one foot in the long strap draws toward the chest while the other knee stays bent on the carriage, so the pelvis can stay level. The one-leg counterpart to Feet in Straps: Hamstring Stretch, which takes both legs together.
- Body
- Reformer
- Strap
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Keep the pelvis anchored and the leg lift controlled; stop if the back aches.
- Hip Impingement: Deep hip flexion can pinch; keep the pull in a pain-free range.
- Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with one foot in a long strap and the leg extended toward the ceiling, the other leg bent.
Execution Instructions
Gently pull the strapped leg toward the chest while pressing the carriage away to deepen the stretch, then release with control.
Teaching Cues
"Exhale to deepen the stretch, inhale to release."
"Keep the hips level and the working leg long."
"No bouncing — move with the carriage smoothly."
Modifications & Progressions
Bent Knee (Regression)
Keep the working knee softly bent to reduce the stretch.
Straight Leg (Progression)
Straighten the leg and pull closer to the chest for more length.
Low Strap Hold (Injury Modification)
For hip impingement, hold the strap low on the calf, keep the knee softly bent and draw the leg up only to a pain-free angle.
Similar Exercises
Same category, or body position when the category is unique.