Lying Hamstring Stretch tutorial
The lying hamstring stretch is performed lying on your back and raising one straight leg, optionally using a towel or band for assistance. Because the lower back stays supported on the floor, it is one of the safest ways to stretch the back of the thigh and suits beginners and people with back sensitivity.
How to perform
- Lie on your back on a mat with both legs straight.
- Loop a towel or band around the sole of one foot and hold both ends.
- Keep the other leg straight on the floor or bend that knee.
- Slowly raise the straight leg until you feel a gentle stretch in the back of the thigh.
- Hold for 20 to 30 seconds.
- Lower the leg slowly and repeat on the other side.
Breathing: Breathe slowly and deeply, drawing the leg a little closer with each exhale.
Key tips
- Keep the knee straight but not locked.
- Keep your hips and lower back on the floor.
- The stretch should feel mild, never sharp pain.
Common mistakes
- Lifting the hips off the floor
- Pulling hard or bouncing the leg
- Bending the knee to lift the leg higher
Safety: People with sciatic pain or tingling in the leg should reduce the range and stop if symptoms worsen; an easier version keeps the knee slightly bent.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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