Smart Workout Diary

Supine Hamstring Stretch

The supine hamstring stretch is a floor-based flexibility exercise performed while lying on your back and raising one leg toward the ceiling. It primarily lengthens the hamstrings and can also involve the calves depending on ankle position. It supports hamstring flexibility and comfortable hip movement.

Demonstration

Demonstration: Supine Hamstring Stretch

Instructions

  1. Lie on your back with both legs extended and your pelvis resting comfortably on the floor.
  2. Bend one knee and bring the thigh toward your torso, then gradually straighten that leg upward.
  3. Keep the other leg long on the floor and hold behind the raised thigh or calf without pulling on the knee.
  4. Gently draw the raised leg toward you until you feel a mild stretch along the back of the thigh.
  5. Hold steadily, then lower the leg with control and repeat on the other side.
Muscle Group
Hamstrings
Other Muscle Groups
Calves
Type
Stretching
Laterality
Unilateral
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your low back and pelvis relaxed rather than forcing the leg higher.
  2. Straighten the raised knee only as far as you can without sharp discomfort.
  3. Pointing the toes may reduce calf tension; drawing them toward you may increase it.
  4. Breathe slowly and avoid bouncing or jerking the raised leg.
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