Mobility
Supine Hamstring Stretch
The Supine Hamstring Stretch uses a supported, raised leg while you lie on your back to gently stretch the back of your thigh.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Lift one knee toward your chest.
- Clasp your hands behind the raised thigh.
- Straighten the raised knee until you feel a mild stretch along the back of your thigh.
- Hold this position for the prescribed time.
- Bend the raised knee.
- Lower your foot to the floor.
Form cues
- Keep your pelvis heavy on the floor.
- Let your ankle stay relaxed.
- Breathe slowly throughout the hold.
Common mistakes
- Forcing the knee straightKeep a slight bend if fully straightening your knee makes the stretch intense.
- Lifting your head and shouldersRest your head and shoulders on the floor rather than curling toward your leg.
Safety
Pulling the leg too far can strain the hamstring or irritate sensitive nerves, especially if you force the knee straight.
- Avoid bouncing or tugging repeatedly on your leg.
- Stop if you feel sharp pain, tingling, or numbness rather than a gentle muscular stretch.
- Release the stretch gradually.
If you have a recent hamstring injury or pain that travels down your leg, ask a physiotherapist or doctor before using this stretch.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides.