Lying Hamstring

An advanced PNF stretching technique for the hamstrings performed with a partner, combining isometric contraction with passive stretching for maximum flexibility gains.

Instructions

1. Lie flat on your back with both legs extended and your partner kneeling beside you.
2. Raise one leg up toward the ceiling while keeping it straight, and have your partner hold your ankle.
3. Your partner can use their shoulder to brace your leg for additional stability if needed.
4. With your partner holding your leg at approximately 90 degrees, attempt to flex your knee and contract the hamstrings against their resistance for 10-20 seconds.
5. After the isometric contraction, completely relax your leg muscles for 2-3 seconds.
6. Your partner then gently pushes your leg toward your head, deepening the stretch toward your chest for 15-20 seconds.
7. Maintain steady breathing throughout and communicate the stretch intensity with your partner.
8. Return to the starting position and repeat on the opposite leg.

Tips

• Communicate clearly with your partner about pain versus muscle tension; stop if you experience sharp pain.
• The isometric contraction phase activates the muscle before stretching, maximizing flexibility improvements through the PNF principle.
• Keep your lower back flat on the floor throughout to maintain spinal safety and prevent hyperextension.
• Breathe steadily; avoid holding your breath during either the contraction or stretching phase.
• This advanced technique requires a knowledgeable partner; ensure they understand proper PNF protocol.
• Perform this stretch after workouts when muscles are warm and more pliable for better results.