Recommendations: 1-2 Sets, 1-5 Reps, 10-20 Dur
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.
Step 1
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.
Step 3
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 as required.
Step 4
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.
Step 6
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. Repeat as required.