Exos | Formerly Core Performance

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Core Knowledge


Hamstring Stretch - Bent Knee - Soccer

Starting Position

  • On back with left knee pulled to chest and a stretch rope wrapped around foot


  • Actively straighten left knee as much as possible without letting it move away from chest
  • Give gentle assistance with rope until stretch is felt, hold two seconds and relax
  • Repeat for prescribed number of repetitions
  • Switch legs and repeat

Coaching Keys

  • Keep opposite leg on ground by pushing heel as far away from head as possible, contracting the glute
  • Keep knee pulled as tightly to chest as possible throughout entire movement
  • Pull rope above head
  • It is okay if the knee is not able to straighten fully

You Should Feel It

  • Stretching in the hamstring of the bent leg
  • Stretching in the hip flexor of the bottom leg

Tags: Regeneration, Stretching, Flexibility, Stretch Rope, Soccer, Hamstrings