Feet in Straps: Hamstring Stretch
Two-leg supine hamstring stretch with both feet in the long straps: the legs lengthen toward the ceiling, then draw toward the body and hold while the pelvis stays anchored.
- Body
- Reformer
- Strap
- Movement
⚠️ Clinical Contraindications
- Low Back Pain: Drawing both legs toward the body can round the lower back under strap tension; keep the tailbone down, bend the knees, or stretch one leg at a time.
- Hip Impingement: Deep hip flexion with the legs together can pinch at the front of the hip; keep the knees apart and shorten the range.
- Pregnancy: Supine strap work with strong hip flexion can compress the vena cava after the first trimester; elevate the head and torso or use a side-lying alternative.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with both feet secured in the long straps, legs extended toward the ceiling, head heavy on the headrest and arms long by the sides.
Execution Instructions
- Exhale to draw both extended legs toward the body, softening the knees just enough that the hamstrings release instead of grip, and hold the lengthened position for three to five breaths.
- Inhale to ease the legs back toward the footbar against the springs, keeping the pelvis heavy and the ribs soft, then repeat.
Teaching Cues
"Exhale to draw the legs in and breathe into the lengthened hamstrings; never hold your breath in the stretch."
"Keep both hip bones heavy on the carriage — the pelvis stays level as the legs travel."
"Soften the knees enough that the hamstrings release instead of grip; a long leg, not a locked one, is the goal."
"Ease out of the stretch as slowly as you entered it — no bouncing and no letting the straps snap the legs away."
"Keep the tailbone down and the ribs soft; if the lower back lifts, the legs have come too far toward you."
Modifications & Progressions
One Leg at a Time (Regression)
Take one foot out of the strap and stretch a single leg while the other rests bent on the carriage, which shortens the lever and eases the load on the lower back.
Longer Hold, Closer Draw (Progression)
Hold the lengthened position for five slow breaths and draw the legs a little closer on each exhale, stopping before the lower back lifts or the hamstrings grip.
Bent-Knee Hold (Injury Modification)
Keep a generous bend in the knees and hold the stretch behind the thighs, so a sensitive lower back or sciatic nerve is never taken to end range.