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Band Assisted Hamstring, Hip and Groin Stretches {Video}

Mobility work and stretching is an important part of what I do with my clients as a trainer and CrossFit coach. Each workout begins with dynamic stretching during the warm up and end with more static stretching and mobility work. I can’t tell you how much incorporating this into my own workouts has helped me with performance and recovery. So many of my clients say it’s their favorite part of the workout but they have a hard time finding the discipline to do it on their own.

This is the first post in a new stretching/mobility series that I’m going to do for you and today I’m covering band assisted stretches for your hamstrings, hips and groin/inner thigh area. I have done these types of stretches for years using a strap or towel around the foot (or just hooking my own arm behind my hamstring) but using a resistance band takes it to a whole new and restorative level. You literally just have to lie there and relax and the band does the work for you. It feels awesome. I’ve been doing this stretch with my clients a ton over the last few weeks and it’s received nothing but great feedback from everyone.

You take the stretch in three different directions. Leg straight up to hit the hamstring, out to the side to get the inner thigh/groin and across the body for hip and IT band. I made a video demoing what kind of band to use, how to get into the band and how to perform the stretch.

As always, let me know if you have questions or feedback.

Do you incorporate stretching and mobility work into your workouts? 

{ 15 comments… add one }
  • elizabeth July 26, 2014, 8:45 am

    I don’t belong to a gym, what is the band called and where can I buy one? I have super long arms and do the hamstring stretch all the time, holding on to my foot with my hand, but it would be better with a band.

  • K July 26, 2014, 10:26 am

    Jen, this is awesome! Exactly the kind of thing that, as you said, makes such a difference over the long term. Years ago I bought a great DVD called Magnificent Mobility and it totally transformed the way I prepare myself for a workout. The best feeling of all is that sensation of muscles firing at the “right” moment because you’ve taken the time to just get everything nice and calibrate beforehand. Love this video and can’t wait for more like it!

    • Jen July 27, 2014, 10:48 am

      thanks for the great feedback! and yes, i agree on how transformative it can be!

  • meredith @ The Cookie ChRUNicles July 26, 2014, 6:25 pm

    I have been loving the stretching that is done in the Pure Barre classes. It has been amazing for my muscles and makes a huge difference in my running!

  • Sara @ LovingOnTheRun July 27, 2014, 12:20 am

    Love doing the band assisted hamstring stretch! It is so great after long runs and really helps in recovery.

  • Emily July 27, 2014, 8:10 am

    Great video! What sneakers are you wearing? Am looking for a good sneaker for HIIT workouts…any recommendations?

    • Jen July 27, 2014, 10:48 am

      inov8’s. i love them for that type of workout. all i wear!

  • Rachel July 27, 2014, 8:42 am

    I have bands at home, so I am definitely going to try this soon. Thanks for the video, Jen!

  • Tess July 27, 2014, 10:51 am

    Great video! Thank you! I’ve started to increase mileage on my runs and have been feeling really tight in the hips and hamstring area. Will definitely incorporate these and hopefully it will help 🙂

  • Janice July 28, 2014, 12:12 pm

    You have just convinced me to buy a resistance band. That looks great. I could do this at the gym or at home. Awesome. Thanks for sharing.

  • Linda July 28, 2014, 12:58 pm

    Great video!

  • Matt August 18, 2014, 2:38 pm


    I have incredibly tight hamstrings and IT bands so I’m looking forward to trying these stretches. Does the resistance level of the band matter? Should it be the lowest level? Will the stretches be too difficult to do with a higher resistance level band? I would like to purchase a band so any feedback would be helpful.


    • Jen August 18, 2014, 2:45 pm

      yes, the bands differ in tension so start with one that has less resistance and work your way up!

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