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Carriage Hamstring Stretch
Modern Repertoire Beginner Stretching & MobilityHip & Posterior Chain
Active dynamic stretch targeting posterior leg length and hip articulation using carriage tension.
⚠️ Clinical Contraindications
- 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.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Medium
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Primary)Calves (Gastrocnemius/Soleus) (Secondary)
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
Breath
"Exhale to deepen the stretch, inhale to release."
Alignment
"Keep the hips level and the working leg long."
Control
"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.