Lying Hamstring
A partner assisted hamstring stretch done lying on your back, where you push against a hold before relaxing into a deeper stretch. It suits lifters working on hamstring flexibility after training.
- Primary musclesHamstrings
- Secondary musclesCalves
- EquipmentBodyweight
- LevelAdvanced
How to do the lying hamstring
- Lie on your back with both legs flat on the floor, then raise one leg straight up while your partner holds the ankle.
- Have your partner brace the raised leg with a hand or shoulder so it stays steady and supported throughout.
- Push your heel back against your partner's hold and tense the hamstring for about 10 to 20 seconds.
- Relax the leg fully once the time is up, breathing steadily as the tension releases.
- Let your partner slowly guide the leg toward your head, stopping as soon as you feel a real stretch.
- Tell your partner right away if the stretch feels too sharp, then switch legs and repeat the sequence.
Original library instructions (3 steps)
- Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
- With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10 to 20 seconds.
- Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.
Common mistakes
- Pushing so hard against your partner that the hamstring strains instead of holding steady tension; keep the effort moderate.
- Letting the resting leg lift off the floor during the stretch, which reduces its effect; keep it flat throughout.
- Staying silent when the stretch feels too intense; speak up right away so your partner can ease off.
- Rushing from the push phase straight into the stretch without relaxing first; pause and breathe between the two.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 10 to 20 second holds per leg, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 10 to 20 second holds per leg, 30 seconds rest |
| Endurance | 3 sets of 15 to 20 second holds per leg, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Only try this with a partner who communicates clearly and eases off the moment you ask them to.
- Warm the hamstrings up with a few minutes of easy movement before doing this deeper assisted stretch.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying hamstring stretch good for beginners?
It works best with an experienced partner who can apply gentle, controlled pressure, so newer lifters may want to try simpler hamstring stretches first before adding the partner assisted version.
What muscles does the lying hamstring stretch work?
It targets the hamstrings directly, with the calves helping to stabilize the raised leg while your partner holds it steady and guides the stretch further.
