Leg-Up Hamstring Stretch

Leg-Up Hamstring Stretch is a beginner-level isolation in the stretching category that primarily works the hamstrings.

How to do it

1. 1Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
2. 2Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
3. 3Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.