How to Do Hamstring Stretches and Leg Lifts Using Exercise Bands

You can get double benefits during your regular warm-up routine by adding a set of exercise bands. Exercise bands will help to increase the depth of your stretches while adding an element of muscle training, a great way to warm-up and begin your fitness routine. A leg-lift exercise and stretch using the bands will work the hamstrings and warm-up the muscles of the upper thighs.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Soft mat, throw rug or gym towel
• Exercise bands

1. Perform these hamstring stretches both before and after your regular fitness routine to increase flexibility, improve performance and reduce the risk of injury.

2. Sit on the floor on a comfortable surface, such as a soft mat, a throw rug or even a gym towel. Extend your legs out in front of you and wrap the exercise band around your left foot.

3. Pull the band taught and slowly roll your body back until you are laying down, bringing your banded foot straight up to the ceiling. Keep the band as tight as possible to deepen the stretch and increase the level of muscular training. As you pull down on the band, your toes will flex and you should feel the stretch across the hamstrings. Bring your leg closer to your body to increase the stretch.

4. Hold the stretch for 30 seconds, making sure that your right leg as well as your back stay flat against the floor. After holding, lower your leg until your foot almost touches the ground, then lift again. Complete 10 leg lifts before completing the stretch and exercises on the opposite leg.

5. Use these stretches before and after your work-out or training to increase the level of fitness of your quads, hips and hamstrings, working to prevent injury and increase agility.

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