Supine Hamstring Stretch
Beginner
Also known as: Lying Hamstring Stretch
Expert Advice
If straightening your knee feels too intense, move your raised thigh slightly away from your chest. You do not need a fully straight knee to stretch your hamstrings.
How-to-do Steps
- Lie on your back on the floor with both legs extended.
- Raise one thigh toward your torso, keeping that knee bent.
- Hold behind your raised thigh near the knee with both hands.
- Keep your thigh steady as you gently straighten your knee into a comfortable stretch.
- Hold for the programmed duration, breathing easily and keeping your opposite leg extended.
- Bend your knee to release, then lower your leg and switch sides.
Common Mistakes
- Pelvis curls off the floorFix: lower your raised thigh slightly to keep your hips grounded.
- Hands pull directly behind the kneeFix: move your grip onto the back of your thigh.
Coach Cues
Keep your thigh steadyStraighten gentlyKeep opposite leg long
Short reminders to keep in mind during every set.
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Muscles Worked
Supine Hamstring Stretch primarily targets the Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 1?
Beginner
Floor support and an easily adjusted knee angle keep strength and mobility demands low.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Supine Hamstring Stretch work?
Supine Hamstring Stretch primarily targets the Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Supine Hamstring Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Supine Hamstring Stretch suitable for beginners?
Yes, Supine Hamstring Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Supine Hamstring Stretch?
Pelvis curls off the floor: lower your raised thigh slightly to keep your hips grounded. Hands pull directly behind the knee: move your grip onto the back of your thigh.
