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Lying Hamstring Stretch
A bodyweight stretch that lengthens the hamstrings to improve hip and knee mobility and reduce injury risk; hold for 20-30 seconds per side.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Glutes
Accessory Muscles
Lower Back
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius
Glutes
3/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds • Between sides
How to Perform
Lie flat on your back on a mat with legs extended and arms at sides.
- Bend one knee and draw it toward your chest.
- Place hands behind thigh just above knee.
- Straighten the lifted leg toward ceiling with slight knee bend.
- Gently pull leg closer until stretch felt in hamstrings.
- Keep lower back pressed into floor.
- Hold position breathing deeply.
- Lower leg and switch sides.
Coaching Tips
Form Cues
- Back flat on floor
- Knee soft not locked
- Hips level
- Breathe steadily
- Relax into stretch
Breathing
Inhale deeply to relax, exhale to deepen the stretch gently.
Tempo
0-20-0
Range of Motion
Extend leg until mild tension in hamstrings, knee slightly bent, hips stable on floor.
Safety
Safety Notes
- Avoid if acute back pain
- Stop if sharp pain occurs
- Warm up first
- Consult doctor for injuries
- Keep knee bend to protect joint
Spotting
No spotting needed; self-assisted with strap if desired.
Common Mistakes
- Arching lower back
- Bouncing or jerking
- Forcing leg too high
- Holding breath
- Rounding shoulders
When to Avoid
- Acute lower back injury
- Hamstring strain
- Sciatica
- Knee hyperextension issues
Flexibility Needed
- Basic hip flexion range
- Ankle dorsiflexion for calf involvement
Also known as
Supine Hamstring Stretch, Lying Leg Stretch
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