Hamstring Stretch Lying

A fundamental lying hamstring stretch that safely lengthens the posterior chain for improved flexibility and recovery.

Instructions

1. Lie on your back on a mat with both legs extended on the floor.
2. Bend one knee and pull your knee toward your chest, keeping your lower back on the mat.
3. Wrap your hands around your thigh just above the knee, or use a strap if pulling the leg in directly.
4. Gently pull your thigh toward your chest to deepen the stretch on your hamstring.
5. Hold this position for 20-30 seconds while breathing deeply.
6. Slowly release and lower your leg, then repeat on the opposite side.

Tips

• Keep your lower back pressed to the floor to prevent overextension
• A strap can help you achieve a deeper stretch safely
• Do not bounce - hold a steady, comfortable stretch
• If pulling the leg toward your chest is too intense, keep a slight knee bend
• This stretch is ideal for post-workout recovery and flexibility maintenance