Supine Hamstring Stretch

Supine Hamstring Stretch is a flexibility – hamstrings 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 – hamstrings

Exercise technique

Position
Lie on your back with one knee bent and that foot on the floor.
Raise the leg
Lift the other leg and join your hands behind the thigh.
Hip angle
Bring the thigh toward your torso while keeping your pelvis on the floor.
Extend the knee
Slowly straighten the raised knee until you feel a comfortable stretch behind the thigh.
Foot position
Keep your ankle relaxed rather than forcibly pulling your toes toward you.
Hold
Keep your head on the floor and maintain the stretch without holding your breath.
Lower
Bend the knee again, lower the leg and switch sides.

Key technique points

Support the thigh from behind, near the knee.
Do not insist on straightening the knee completely.
Keep your hips on the floor.
Rest your head on the mat.
Seek the stretch in the back of the thigh.
Reduce the hip angle if the stretch intensifies.

Common mistakes

Forcing the knee straight

Do not press on the knee just to make the leg look straight.

Lifting the pelvis

Do not roll your hips off the floor to pull the leg toward you.

Bending the neck

Do not lift your head to watch the stretch.

Pulling the foot excessively

Do not unnecessarily increase tension in the calf and neural tissues.

Pressing behind the knee

Do not apply direct force to the back of the joint.

Straightening the other leg

If you lose control of the supporting leg, keep that knee bent.

Frequently asked questions