Lying Hamstring
Lying Hamstring is a flexibility - hamstring pnf exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus
- Exercise type
- Flexibility - hamstring PNF
Exercise technique
- Lie down
Lie face up with the supporting leg extended.
- Raise
Lift the other leg toward the ceiling.
- Partner
Ask your partner to support the ankle and hold the leg at a comfortable angle.
- Knee position
Keep the leg long without locking the knee backward.
- Contract
Gently try to bend the knee against partner resistance to contract the hamstring.
- Relax
Release and allow the partner to move the leg a very small distance toward your head.
- Switch
Lower with partner support and repeat on the other side.
Key technique points
- Contract toward knee flexion.
- Do not overstretch the knee.
- Keep hips grounded.
- Discuss pulling intensity with your partner.
- Increase the new angle in small increments.
- Rest your head on the floor.
Common mistakes
Locking the knee
Do not let the partner press the leg backward at the knee.
Maximal contraction
Do not use full force instead of gentle hamstring activation.
Pulling the ankle
Do not allow the partner to force the toes excessively toward you.
Lifting the pelvis
Do not lift your hips as the leg rises.
Rapid stretching
Do not move the leg suddenly toward the head after relaxation.
Uncontrolled lowering
Do not lose muscular support as the partner releases the leg.
Frequently asked questions
Lying Hamstring: why is “Locking the knee” a mistake?
Do not let the partner press the leg backward at the knee.
Lying Hamstring: why is “Maximal contraction” a mistake?
Do not use full force instead of gentle hamstring activation.
Lying Hamstring: why is “Pulling the ankle” a mistake?
Do not allow the partner to force the toes excessively toward you.
Lying Hamstring: why is “Lifting the pelvis” a mistake?
Do not lift your hips as the leg rises.
Lying Hamstring: why is “Rapid stretching” a mistake?
Do not move the leg suddenly toward the head after relaxation.
Lying Hamstring: why is “Uncontrolled lowering” a mistake?
Do not lose muscular support as the partner releases the leg.
What should I focus on when doing Lying Hamstring?
Contract toward knee flexion. Do not overstretch the knee. Keep hips grounded. Discuss pulling intensity with your partner. Increase the new angle in small increments. Rest your head on the floor.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.