How to do Lying Hamstring
On the floorHoldBoth sidesAdvanced
Lying Hamstring is a on the floor stretch for your hamstrings, lower back and glutes. Do it on one side, then switch.
Step by step
- 1Lie on your back with your knees bent and feet flat.
- 2Lift one leg straight up.
- 3Keep the other foot flat.
- 4Hold behind the thigh or calf of the raised leg and gently pull it towards your chest.
What you should feel
Feel the back of your right leg gently lengthen.
Form tips
- Press your hips and lower back into the floor. Keep a slight bend in the knee of the raised leg to prevent hyperextension.
- A soft bend in the knee is fine.
- Let your left foot rest on the floor… grounded and easy.
Make it easier
If your back is tender, keep your right knee more bent.
Coming out of it
On your next exhale… bend your knee… and lower your foot to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Lying Hamstring with a coach
In BendEase, a voice coach talks you into Lying Hamstring, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hamstrings and lower back.
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