# Lying Hamstring Stretch

A lying stretch for the back of the thigh: one leg is raised and held with your hands while the other stays flat on the floor. Improves hamstring flexibility with your back supported by the floor.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/hamstring-lying-curl-up-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/lying-hamstring-stretch/

## Muscles worked

- Hamstrings: 9/10
- Calves: 4/10
- Glutes: 3/10

## How to do the Lying Hamstring Stretch

1. Lie on your back with both legs straight.
2. Raise one leg and hold the back of your thigh with your hands.
3. Straighten the knee until you feel a stretch along the back of your thigh.
4. Hold the stretch while breathing easily, other leg flat on the floor.
5. Lower the leg and repeat on the other side.

### Full technique — 7 steps

1. Lie on your back with both legs straight along the floor.
2. Bend one knee and bring that thigh up until it points toward the ceiling.
3. Hold the back of the raised thigh with both hands.
4. Slowly straighten the knee, pushing your heel toward the ceiling, until you feel a stretch along the back of your thigh.
5. Keep the other leg straight and flat on the floor and your head resting down.
6. Hold the stretch while breathing steadily, without bouncing.
7. Bend the knee, lower the leg to the floor, and switch sides.

## Common mistakes

- Bouncing deeper into position
- Pulling aggressively on the leg
- Lifting the floor leg off the ground
- Lifting the head and shoulders off the floor
- Forcing the raised knee straight

## Form cues

- Reach only to tension
- Push heel toward ceiling
- Keep other leg flat
- Keep pressure tolerable

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Standing Hamstring Stretch](https://seto.fit/exercises/resistance-band-standing-hamstring-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Lying Hamstring Stretch — Beginner**
- Harder: [Stability Ball Seated Hamstring Stretch](https://seto.fit/exercises/stability-ball-seated-hamstring-stretch/) — Beginner
- Harder: [Seated Forward Fold](https://seto.fit/exercises/seated-forward-fold/) — Beginner

## Quick answers

### What muscles does the Lying Hamstring Stretch work?

Primary: Hamstrings 9/10. Also works: Calves 4/10, Glutes 3/10.

### When should I do the Lying Hamstring Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Lying Hamstring Stretch?

Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 15 s, 6 reps in reserve.

### What can I do instead of the Lying Hamstring Stretch?

Resistance bands: Resistance Band Standing Hamstring Stretch.

### What is a harder version of the Lying Hamstring Stretch?

Stability Ball Seated Hamstring Stretch (Beginner), Seated Forward Fold (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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