LYING HAMSTRING STRETCH

Key Takeaways

  • The lying hamstring stretch improves flexibility in the back of the legs while lying on your back
  • It targets the hamstrings, calves, and lower abdominal stabilizing muscles
  • Commonly performed by extending one leg upward from a tabletop position
  • Great as a cool-down stretch or a gentle mobility drill for the lower body
  • Should be done with control, avoiding locking the knee too forcefully

Proper Form and Technique

  1. Lie flat on your back with both knees bent and feet flat on the floor, or in a tabletop position with knees stacked over hips
  2. Keep your lower back gently pressed into the mat and your core lightly engaged
  3. Slowly extend one leg upward, straightening the knee as much as comfortably possible
  4. Flex your foot and reach through your heel to deepen the stretch through the hamstring and calf
  5. Hold the extended position for several breaths, feeling the lengthening through the back of your leg
  6. Slowly bend the knee back to the tabletop and repeat on the opposite leg

Keep your lower back flat against the floor throughout, and avoid arching as you extend the leg.

Modifications for Different Fitness Levels

Beginners

Keep a slight bend in the extending knee rather than forcing it fully straight, and hold the stretch for a shorter duration while focusing on keeping the lower back stable on the mat.

Intermediate

Extend the leg fully straight, holding for 15–20 seconds per side while maintaining steady breathing and a stable pelvis.

Advanced / Added Challenge

Use both hands to gently draw the extended leg closer toward your chest for a deeper stretch, or add a slow, controlled lower and lift of the extended leg for a few repetitions before switching sides.