Supine Hamstring Stretch

A passive stretching exercise targeting the hamstrings by pulling one straightened leg toward your body while lying supine.

Instructions

1. Lie flat on your back on a floor or exercise mat.
2. Bend your left knee with foot flat on the floor.
3. Extend your right leg straight up toward the ceiling.
4. Grasp behind your right thigh or shin with both hands.
5. Gently pull your leg toward your body, feeling a stretch in the back of your thigh.
6. Keep your head and upper back relaxed on the floor.
7. Maintain the stretch for 30-60 seconds while breathing deeply.
8. Release the stretch and lower your leg.
9. Repeat on the opposite side by extending your left leg toward the ceiling.

Tips

• This is one of the most effective hamstring stretches available.
• You can adjust the intensity by grasping lower on your leg (shin) or higher (thigh).
• Perform this stretch after a warm-up or at the end of your workout session.
• Hold the stretch for 30-60 seconds on each side, 2-3 times per session.
• Relax into the stretch gradually rather than forcing deeper immediately.
• Daily hamstring stretching improves flexibility and reduces injury risk.
• For greater stretch, keep both legs relatively straight or pull higher on the thigh.
• Flexible hamstrings reduce lower back pain and improve overall mobility.