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Static Stretching · Book exercise 5.40
A mat and towel stretch for the hamstrings that allows the leg to rise without pulling on the knee.
The video shows the setup and release with an abbreviated hold. Follow the book’s hold duration and the technique notes below.
Lie face up with both legs long and the head resting on the mat. Loop a towel around the toes of one foot, hold its ends with both hands, and lift the leg toward roughly 90 degrees of hip flexion while keeping that knee extended. Leave the other hip and leg on the mat, then switch sides.
The video briefly lifts the head during setup; for the held book position, keep the head and non-stretched hip grounded.
Target: Hamstrings; calf muscles if the toes are pulled back. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.
Use a towel around the toes to guide one straight leg upward while the other hip stays on the mat. Keep the head and pelvis neutral; switch legs.
Related movements: Seated V-Stance and Romanian Deadlift. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
All static stretches · Tennis book · Related dynamic stretch
← 5.39 Side-Lying Quad · 5.41 Sumo Squat →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.40 Supine Towel Hamstring.
