Hamstring lying straight leg 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. Lift your right leg towards the ceiling, keeping it straight. Use both hands to gently hold the back of your right leg, just below the knee or higher if possible.
3. Pull your right leg gently towards your torso, 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 lower your right leg back to the starting position. Repeat on the left side.

Form tips

• Move slowly and with control to maximize the stretch and avoid any sudden movements.
• Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
• Only stretch as far as is comfortable without causing pain or discomfort.