Hamstring lying curl up stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gastrocnemius, Soleus

How to do it

1. Lie on your back with your legs extended and your arms at your sides.
2. Bend your right knee and bring it towards your chest until thigh is vertical to the floor, interlacing your fingers behind your thigh.
3. Slowly straighten your right leg, extending your heel towards the ceiling and feeling the stretch in your hamstring. Keep your left leg extended and flat on the floor.
4. Hold the stretch for 15-30 seconds, then slowly bend your right knee and lower your leg back to the starting position. Repeat on the left side.

Form tips

• Keep your lower back pressed into the floor to maintain proper alignment and support.
• Engage your core to stabilize your body and prevent your back from arching.
• Move slowly and with control to maximize the stretch and avoid any sudden movements.