Supine Towel Hamstring Stretch

A mat and towel stretch for the hamstrings that allows the leg to rise without pulling on the knee.

Exercise Video

Video timing: The clip demonstrates setup and release with short holds. It is not a timed follow-along. The book specifies a 45-second hold on each side. The head lifts during setup and release; keep it supported on the mat during the held position.

Technique Photograph

Supine Towel Hamstring: Towel around the raised forefoot with the knee extended and head supported. — Towel around the raised forefoot with the knee extended and head supported.

How To Perform The Stretch

Lie face up with both legs long and the head resting on the mat. Loop a towel around the toes of one foot, hold its ends with both hands, and lift the leg toward roughly 90 degrees of hip flexion while keeping that knee extended. Leave the other hip and leg on the mat, then switch sides.

Technique Cue

The video briefly lifts the head during setup; for the held book position, keep the head and non-stretched hip grounded.

Targeted Muscles And Timing

Target: Hamstrings; calf muscles if the toes are pulled back. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.

Book Technique And Related Exercises

Use a towel around the toes to guide one straight leg upward while the other hip stays on the mat. Keep the head and pelvis neutral; switch legs.

Related movements: Seated V-Stance and Romanian Deadlift. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.

Explore Related Tennis Exercises

All static stretches · Tennis book · Related dynamic stretch

← 5.39 Side-Lying Quad · 5.41 Sumo Squat →

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.40 Supine Towel Hamstring.