Lying Hamstring Stretch

Hamstrings, CalvesBodyweight

A gentle supine stretch targeting your hamstrings and calves. It builds lower-body flexibility without placing pressure on your spine.

How to do it

1Lie flat on your back with legs straight and shoulders relaxed.

2Raise one leg upward, keeping it straight or slightly soft at the knee.

3Clasp your hands behind your thigh or calf.

4Gently pull your leg toward your chest until you feel a comfortable stretch in your hamstring.

5Hold for the prescribed duration, then slowly lower your leg and switch sides.

Common mistakes

Yanking your leg with your arms, risking muscle strain.

Tucking your pelvis and excessively rounding your lower back, reducing stretch intensity.

Bending your working knee too much, taking tension off the target muscles.

Breathing

Breathe deeply and steadily without holding your breath. Exhale to gently sink deeper into the stretch.

Make it harder or easier

To make it easier, bend your off-leg and place that foot flat on the floor.

To deepen the stretch, loop a resistance band or towel around the arch of your top foot.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.