Legs · Mobility
Lying Hamstring Stretch
The lying hamstring stretch is a floor stretch where you lie on your back, raise one leg and pull it gently toward you to lengthen the muscles at the back of the thigh. Lying flat supports your spine and pelvis, so it is a comfortable, controlled way to stretch the hamstrings.
Also known as: Supine hamstring stretch, Lying leg raise stretch, Hamstring stretch on back
- Muscle group
- Legs
- Movement pattern
- Mobility
- Type
- Isolation
- Equipment
- Mat
- Difficulty
- Beginner
What muscles does the lying hamstring stretch work?
Primary movers
- Hamstrings
Assisting muscles
- Gluteus maximus
- Calves
The hamstrings are the main muscle being stretched. They run from the sit bone to just below the knee, so pulling the straight leg toward you lengthens them along their full length.
The glutes and the calves are also stretched mildly. If you straighten the knee and flex the foot back toward you, you feel more of the calf and the back of the knee.
Lying on the floor keeps the other leg and your pelvis stable, so you do not need to balance. That makes it easier to relax into the stretch than a standing or seated version.
The stretch should feel like a gentle pull along the back of the thigh, not a sharp or burning pain behind the knee. Bend the knee slightly if the stretch is too strong.
How to do the lying hamstring stretch
Setup
- 1
Lie on your back on a mat with both legs straight on the floor.
- 2
Raise one leg and hold it behind the thigh or calf with both hands.
- 3
If you cannot reach your leg, loop a towel or strap around your foot and hold both ends.
- 4
Keep your other leg and your hips flat on the floor.
Execution
- 1
Gently pull the raised leg toward you, keeping it as straight as is comfortable.
- 2
Stop when you feel a stretch along the back of the thigh.
- 3
Hold the position while breathing slowly.
- 4
Relax a little deeper with each slow exhale.
- 5
Keep your other leg and your hips flat on the floor.
- 6
Lower the leg with control and repeat on the other side.
Common lying hamstring stretch mistakes
Yanking the leg toward you instead of easing into the stretch
The muscle tightens to protect itself and you risk strain.
The fix: Pull gently and stop at a comfortable stretch.
Letting the other leg lift off the floor
You lose the anchored position and the stretch weakens.
The fix: Press the other leg and hips into the floor.
Rounding the lower back off the floor
The pelvis tilts and takes the stretch away from the hamstring.
The fix: Keep your hips flat on the floor.
Holding the breath
Tension rises and the muscle resists the stretch.
The fix: Breathe slowly and relax a little more on each exhale.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Flexibility | 2–3 | 20–30 s hold per side | Gentle stretch, no pain | 15–30 s |
| Cool-down | 2 | 20–30 s hold per side | Gentle stretch, no pain | 15 s |
| Beginner | 2 | 15–20 s hold per side | Gentle stretch with a towel, no pain | 15 s |
Do this stretch after training, or on rest days when your legs feel tight. Hold each side steadily and ease into the stretch rather than forcing it. Stop if you feel sharp pain.
Running the lying hamstring stretch in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayLying Hamstring Stretch variations and alternatives
Knees to Chest Stretch
EasierA gentler lying stretch for the lower back and hips.
Butterfly Stretch
AlternativeA seated stretch for the inner thighs and hips.
Seated Glute Stretch
AlternativeTargets the glutes instead of the hamstrings.
World's Greatest Stretch
AlternativeA dynamic stretch that includes the hamstrings and hips.
Strengthens the hamstrings through a long, lengthened range.
Frequently asked questions
How long should I hold the lying hamstring stretch?
About 20 to 30 seconds per side works well for most people.
What if I can't reach my leg?
Loop a towel or strap around your foot and hold the ends.
Should my knee be locked?
No. Keep it as straight as is comfortable and bend it slightly if the stretch is too strong behind the knee.
When should I do this stretch?
After training or on rest days, when your hamstrings are warm and you can relax.
Hercules tracks every lying hamstring stretch you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play