Supine Hamstring Stretch

How to do it

Lie on your back. Loop a yoga strap, belt, or towel around the ball of the right foot. Lift the right leg toward the ceiling, holding the strap with both hands. Gently pull the leg toward you — keep the knee mostly straight but not locked. The left leg stays long on the floor. Both hips stay grounded; the left hip especially should not lift. Hold, then switch sides.

Why it's good for runners

This is the hamstring stretch that respects a tight or cranky low back. Lying on the floor, the back can't round into the stretch and steal it from the hamstrings — the hamstrings have to do their own work. It's also a single-leg stretch, which lets you give the tighter side what it needs without being limited by the looser side.

Common mistakes

Don't pull the strap so hard that the bottom hip lifts off the floor — that turns it into a hip flexor compensation. Don't lock the lifted knee hard; keep a microbend. And if you don't have a strap, a regular belt or a long towel works fine — don't reach for the leg with your hands if it puts your shoulders off the floor.