Stretching · Level 1
Hamstring stretch
On your back, raise one straight leg holding it with a towel.
- Suggested dose
- 1 × 30 s per side · 5s rest
- Equipment
- No equipment · or · Towel · or · Resistance band
- Works
- Hamstrings, Calves
- Pattern
- Mobility
How to do it
- On your back, towel around the sole of your foot.
- Raise the straight leg until you feel moderate tension.
- Hold while breathing; the other leg stays straight on the floor.
Key points
- Tension 3–4 out of 10
- No bouncing
Common mistakes
- Lifting the hips
Why it helps your tennis
Restores hamstring length after sprints and braking.
Source: Complete Conditioning for Tennis, ch. 5
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.