Leg extended stretch on bench

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus

How to do it

1. Begin by sitting on the edge of a bench with both legs bent and your feet flat on the floor. Keep your back straight and your core engaged.
2. Extend your right leg forward until it is parallel to the floor, keeping your leg straight.
3. Hold the stretch for 15-30 seconds, feeling the stretch in your hamstring and lower back.
4. Slowly bring your right leg back to the starting position with both feet flat on the floor. Repeat the stretch with your left leg extended. Alternate sides for the desired number of repetitions.

Form tips

• Ensure your extended leg is straight and parallel to the floor to get the most effective stretch.
• Perform the stretch on a stable, non-slip surface to prevent discomfort or injury.
• If you find it difficult to hold your leg up, you can use your hands to support your thigh.