PILATES MOTION ATLAS

Supine Towel Hamstring Stretch | Self-stretch in 3D

Supine Towel Hamstring Stretch: supine, hamstrings. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Supine Towel Hamstring Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Hamstrings

A self-stretch for the hamstrings. Support your body and stay within a comfortable range.

Starting position

Lie on your back with one knee bent. Lift the other leg, loop a towel around the sole of the foot and hold one end in each hand.

Movement phases

1. Lift the leg

Point the thigh towards the ceiling, keeping the knee bent.

2. Straighten the knee

Support the foot with the towel as you slowly straighten the knee.

3. Hold the stretch

Where you feel a gentle stretch in the back of the thigh, relax your head and shoulders.

4. Bend the knee back

Keep supporting with the towel as you bend the knee and bring the leg back.

What to check yourself

Check that the other leg and the pelvis are not lifting off the floor, and that you are not hunching your shoulders by pulling hard on the towel.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

AAOS OrthoInfo — Hip Conditioning Program ↗
Crossing the legs beside a wall to stretch the outer hip, bringing the knee(s) towards the chest (one or both legs), and the back of the thigh lying down (with a towel if the hands do not reach).

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

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