Hamstring Stretch - Leg Up

Recommendations: 1-3 Sets, 10-15 Reps

Beginner Hamstrings Hip Extensors Strength Body Only Gym Home

Purpose: This exercise provides flexibility and mobility of the hamstrings.

Benefits: A major problem with many athletes who use their legs (such as runners, footballers, ice skaters) is the hamstring injury. This exercise is a core stretch for the hamstrings which will help reduce this type of injury.

Lie flat on your back on an exercise mat. Bend both knees and place your feet flat on the floor. This will help to stabilize your back. This is the starting position. Extend your right leg into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Slowly pull your right leg toward your head. Hold this position for 2-5 seconds. Breathe normally. Return to the starting position. Lie flat on your back on an exercise mat. Bend both knees and place your feet flat on the floor. This will help to stabilize your back. Repeat for the required number of repetitions. Do the same with the left leg. Extend your left leg into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Slowly pull your left leg toward your head. Hold this position for 2-5 seconds. Breathe normally. Repeat for the required number of repetitions. Return to the staring position. Breathe normally.

The Hamstring muscles group are responsible for bending the knee. Some members of this group also straighten the hip (hip extensors). They are located on the back of the thigh.