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Lying Hamstring Stretch
Lie flat on your back with legs extended. Lift one leg straight up, grasp the back of your thigh or calf with both hands, and gently pull the leg toward your torso until you feel a stretch in your hamstring. Keep your other leg flat on the ground and avoid forcing the stretch.
- Target muscles
- Upper legs
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 85 of 100
Lying Hamstring Stretch: how to do it
- Lie flat on your back on a comfortable surface, such as a yoga mat, with your legs extended and arms resting by your sides.
- Slowly lift one leg upward, keeping it as straight as possible, while the other leg remains flat on the ground.
- Use both hands to gently grasp the back of the raised leg, either at the thigh or calf, depending on your flexibility.
- Gradually pull the raised leg toward your torso until you feel a stretch in the hamstring of the lifted leg. Avoid forcing the stretch or causing pain.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Slowly release the leg and return it to the starting position.
- Repeat the stretch on the opposite leg.
- Perform 2-3 sets on each leg for optimal flexibility improvement.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is bending the knee of the leg you’re stretching, which reduces the hamstring engagement. Also, avoid lifting your head or rounding your lower back—keep your spine neutral and shoulders relaxed.
Alternatives
More Upper legs exercises
Questions about Lying Hamstring Stretch
Which muscles does the lying hamstring stretch target?
The lying hamstring stretch primarily targets the hamstrings at the back of your upper legs. It also provides a gentle stretch to the glutes and calves depending on your flexibility and leg position.
Do I need any equipment for the lying hamstring stretch?
No equipment is required for the lying hamstring stretch, just your body. However, using a yoga strap or resistance band can help you maintain proper form and deepen the stretch if your flexibility is limited.
Is the lying hamstring stretch good for beginners?
Yes, it’s a beginner-friendly stretch suitable for most fitness levels. Beginners should focus on keeping the leg straight without forcing the range of motion to avoid strain.
What are common mistakes to avoid when doing the lying hamstring stretch?
A common mistake is bending the knee of the leg you’re stretching, which reduces the hamstring engagement. Also, avoid lifting your head or rounding your lower back—keep your spine neutral and shoulders relaxed.
How long should I hold the lying hamstring stretch?
For most people, holding the stretch for 20–30 seconds per leg is effective, repeating 2–3 times. More advanced practitioners may hold for up to 60 seconds to improve flexibility.
Are there any safety tips for the lying hamstring stretch?
Always warm up lightly before stretching to reduce injury risk. Avoid pulling too hard or bouncing the leg—use slow, controlled movements and stop if you feel sharp pain.
What variations can I try for the lying hamstring stretch?
You can use a yoga strap around your foot to assist the stretch, or bend your supporting leg with your foot flat on the floor for less tension. Advanced versions include rotating the raised leg slightly outward to target different hamstring fibers.