Lying Against-Wall Single-Leg Hamstring Stretch
Release hamstring tension with this gentle wall stretch. Improve flexibility and reduce lower back pain from home!
The Lying Against-Wall Single-Leg Hamstring Stretch mainly works the hamstrings, with help from the calves / shins and lower back. No equipment needed: it uses just your bodyweight.
Lying Against-Wall Single-Leg Hamstring Stretch Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Spinal Erectors (erector spinae)
Lying Against-Wall Single-Leg Hamstring Stretch Variations and Alternatives
How to do the Lying Against-Wall Single-Leg Hamstring Stretch
Find a clear wall space and lie on your back, ensuring that your tailbone is close to the wall.
Extend one leg up against the wall, trying to keep your knee as straight as possible.
The other leg can either be bent with the foot on the floor or extended straight out on the floor, based on personal comfort and flexibility.
Adjust your position so that your buttocks are as close to the wall as your flexibility allows.
Press your raised leg against the wall slightly to increase the stretch; you should feel a gentle stretch in the hamstring of the raised leg.
Keep your hips on the floor and your upper body relaxed. Place your arms comfortably at your sides.
Hold the position for 15-30 seconds, breathing deeply and steadily.
Gently bend your knee and lower the leg down, and switch to the other leg.
Repeat the stretch on the other leg, ensuring to hold the stretch for the same duration as the first leg.
Perform multiple repetitions per leg as desired, always respecting your body's limits and never forcing a stretch to the point of pain.
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Lying Against-Wall Single-Leg Hamstring Stretch FAQs
What muscles does the Lying Against-Wall Single-Leg Hamstring Stretch work?
The Lying Against-Wall Single-Leg Hamstring Stretch mainly works the hamstrings, with help from the calves / shins and lower back. The main muscles are the hamstrings.
What equipment do you need for the Lying Against-Wall Single-Leg Hamstring Stretch?
None. The Lying Against-Wall Single-Leg Hamstring Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Lying Against-Wall Single-Leg Hamstring Stretch variations and alternatives?
Similar exercises include the Soleus Stretch, Hamstring Stretch, Alternating Supine Hamstring Dynamic-Stretch and Hamstring Stretch Version II.
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