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Hamstrings Lying Stretch

Hamstrings Lying Stretch

The Hamstrings Lying Stretch is a fantastic exercise that targets the muscles in the back of your thighs, known as the hamstrings. This stretch is commonly performed to increase flexibility and range of motion in the hamstrings, ultimately improving your overall lower body mobility. To perform the Hamstrings Lying Stretch, you begin by lying on your back with your legs extended straight out in front of you. You can use a yoga mat or an exercise mat for added comfort. From here, elevate one leg by bending at the knee, while keeping the other leg firmly on the ground. Grasp behind your elevated knee with both hands and gently pull the leg toward your chest until you feel a comfortable stretch in the back of your thighs. Hold this position for 20-30 seconds, while focusing on relaxing your muscles and exhaling deeply. Repeat the stretch on the other leg. Regularly incorporating the Hamstrings Lying Stretch into your fitness routine can have numerous benefits. Improved hamstring flexibility can enhance your performance in activities that involve running, jumping, or squatting. It may also alleviate tension or discomfort in the lower back, promoting better posture and reducing the risk of injury during everyday activities. Remember to always warm up your muscles before stretching, and listen to your body to avoid overstretching or experiencing pain. As with any exercise, consistency is key. Aim to include the Hamstrings Lying Stretch in your workouts at least two to three times per week to see optimal results in your hamstring flexibility. Remember to combine this stretch with a well-rounded fitness routine that includes strength training, cardiovascular exercise, and a healthy, balanced diet to achieve your overall fitness goals. Stay committed, and enjoy the benefits of increased flexibility and improved lower body mobility with the Hamstrings Lying Stretch.


  • Lie down on your back with your legs extended
  • Bend one knee and bring it towards your chest
  • Using your hands, grasp the back of your thigh of the bent leg
  • Keeping your hips and shoulders flat on the ground, extend your leg towards the ceiling
  • Feel the stretch in the back of your thigh (hamstrings)
  • Hold the stretch for 20-30 seconds
  • Repeat on the other leg

Tips & Tricks

  • Maintain proper form by keeping your back flat on the ground during the stretch.
  • Engage your core muscles to increase stability and protect your lower back.
  • Hold the stretch for 20-30 seconds to allow your muscles to fully lengthen and relax.
  • Avoid bouncing or jerking movements while stretching to prevent injury.
  • Breathe deeply and exhale slowly while in the stretch to promote relaxation.
  • Include this stretch in your post-workout routine to help prevent muscle imbalances and tightness.
  • Gradually increase the intensity of the stretch over time by gently pulling your leg closer to your chest.
  • Listen to your body and stop if you experience any sharp pain or discomfort.
  • If you have any existing injuries or conditions, consult with a healthcare professional before attempting this stretch.
  • To maximize the effectiveness of the stretch, perform it regularly and consistently.

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