Stretch - Lying Hamstring

Recommendations: 1-2 Sets, 1-5 Reps, 10-20 Dur

Hamstrings Hip Extensors Calves Stretching Body Only Gym

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. Extend both legs. Raise 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. Your workout partner kneels beside you and holds your right ankle. Your partner can use their shoulder to brace your leg if necessary. This is the starting position. Try to flex your knee, contracting the hamstrings, while your partner prevents any movement. Hold this stretch for 10-30 seconds. Breathe normally. Return to the starting position. Lie flat on your back on an exercise mat. Extend both legs. Raise 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. Your workout partner kneels beside you and holds your right ankle. Your partner can use their shoulder to brace your leg if necessary. Repeat for the required number of repetitions. Lie flat on your back on an exercise mat. Extend both legs. Raise 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 left foot facing the ceiling. Your workout partner kneels beside you and holds your left ankle. Your partner can use their shoulder to brace your leg if necessary. This is the starting position. Try to flex your knee, contracting the hamstrings, while your partner prevents any movement. Hold this stretch for 10-30 seconds. Breathe normally. Return to the starting position. Lie flat on your back on an exercise mat. Extend both legs. Raise 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 left foot facing the ceiling. Your workout partner kneels beside you and holds your left ankle. Your partner can use their shoulder to brace your leg if necessary. 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.