Hip exercise guide
Supine hamstring stretch with towel
Lift one leg with gentle towel support. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Supine hamstring stretch with towel demonstration
Suggested dose
20 seconds each side
Target area
Hips and thighs
How to do Supine hamstring stretch with towel
- 1Lie on your back with one knee bent and a towel behind the other thigh.
- 2Use the towel to support the thigh as you slowly straighten that knee.
- 3Hold a mild stretch behind the thigh, then lower and switch legs.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • hip flexors
- • gluteal muscles
- • deep hip rotators
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the hips and thighs. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Keep the lifted knee bent and avoid pulling the foot toward you.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the hips and thighs. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.