Leg-Up Hamstring Stretch

Leg-Up Hamstring Stretch is a flexibility - single raised-leg hamstring stretch exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Gluteus maximus
Exercise type: Flexibility - single raised-leg hamstring stretch

Exercise technique

Floor
Lie face up with one knee bent and that foot planted.
Lift
Bring the other thigh upward.
Support
Hold lightly behind the raised thigh.
Extend the knee
Comfortably straighten the knee until the sole faces toward the ceiling.
Draw closer
Move the thigh slightly toward your face while keeping the pelvis grounded.
Hold
Rest your head down and breathe into the hamstring stretch.
Return
Bend the knee, lower the foot and repeat with the other leg.

Key technique points

Keep the supporting foot planted.
Extend the knee only within comfort.
Use light thigh support.
Keep head and shoulders down.
Draw closer without rolling the pelvis.
Do not insist on a completely straight leg.

Common mistakes

Forcing the knee

Do not lock the joint backward merely to face the sole upward.

Raising the head

Do not tense your torso to bring the leg toward your nose.

Lifting the pelvis

Do not increase range by lifting your hips off the floor.

Pulling behind the knee

Do not place the grip in the joint hollow.

Forceful foot pull

Do not turn the hamstring focus into excessive ankle tension.

Releasing the supporting leg

Do not unintentionally straighten the planted bent leg that supports lower-back comfort.

Frequently asked questions