Lying Hamstring
Lie on your back, raise one leg toward the ceiling, and gently pull it toward your chest to lengthen the hamstring while keeping the pelvis grounded.
Overview
Lying Hamstring is a beginner supine hamstring stretch on Flexor that raises one leg toward the ceiling and gently pulls it toward the chest to lengthen the hamstring.
What Lying Hamstring targets
You'll feel the stretch along the back of the raised leg. Keep the pelvis and lower back on the floor throughout.
Why add Lying Hamstring to your routine
A supported hamstring stretch that keeps the spine neutral—unlike aggressive standing toe touches.
- The floor support makes it easier to keep the pelvis neutral.
- Compare both sides to spot left-right hamstring differences.
- Hold for several breaths per side rather than bouncing into range.
Who it's for
Anyone with tight hamstrings, especially after running, cycling, or long sitting.
When to do it
Use in a cool-down, recovery session, or as part of a daily leg stretching routine.
The supine hamstring stretch raises one leg toward the ceiling and uses the hands to gently deepen the stretch while the pelvis and lower back stay on the floor. A soft bend in the lifted knee is fine if the hamstrings are very tight.
Setup cue
Lie on your back with knees bent and feet planted. Extend one leg toward the ceiling while the other foot stays on the floor—keep it smooth.
Practice notes
In Flexor, Lying Hamstring is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Lying Hamstring.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with knees bent and feet planted.
- Extend one leg toward the ceiling while the other foot stays on the floor—keep it smooth.
- Place hands behind the thigh or calf of the raised leg and gently draw it toward your chest.
Cues that help the movement stay smoother and more controlled.
- Keep your hips and lower back pressing into the floor throughout the stretch.
- A soft bend in the lifted knee is fine—chasing straight legs isn't the goal.
- Pull gently behind the thigh or calf rather than yanking the foot.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Lengthens the hamstring of the raised leg with the pelvis and lower back supported on the floor.
- The supine position prevents lower-back rounding that standing toe-touch stretches often cause.
- Easy to compare left-right hamstring flexibility side by side.
Similar movements to explore next
-
Good Mornings
Stand with hands behind your head and hinge forward at the hips, sending the hips back with a long spine.
-
Seated Hamstring
Chair-edge hamstring stretch: one leg extended, hinge forward from the hips.
-
Bridge
Lie on your back, drive through both feet, and lift the pelvis by extending the hips while the ribs and lower back stay controlled.
-
Butt Kicks
March or jog in place while flicking each heel toward the glute to warm hamstrings, calves, and running cadence.
-
Controlled Butt Kicks
March in place and draw each heel toward the glute at a slow, controlled tempo.
-
Cross Leg Fold
Cross one ankle over the other and hinge forward to stretch the hips, hamstrings, and back.
-
Forward Fold
Stand and hinge forward from the hips, letting the head and arms hang to stretch the hamstrings and lower back.
-
Hamstring Scoops
Step forward onto a flexed front foot and sweep both hands toward the toes in a dynamic hamstring hinge.
Common questions
Which body areas does Lying Hamstring target?
Lying Hamstring is a daily stretch movement that mainly targets your hamstrings, glutes, and lower back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Lying Hamstring work?
Primary muscles associated with Lying Hamstring include biceps femoris and semitendinosus. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Lying Hamstring suitable for beginners?
Lying Hamstring is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Lying Hamstring?
In Flexor, Lying Hamstring runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Lying Hamstring?
Lying Hamstring has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Lying Hamstring?
No. Lying Hamstring is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Lying Hamstring?
Lying Hamstring appears in guided Flexor sessions such as Sciatic Nerve Floss, Gentle Nerve-Friendly Mobility, Glute & Hamstring Comfort, and Quick Hamstring Ease. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
