Lying Hamstring Vertical Stretch
Relieve hamstring tightness with this relaxing, lying-down stretch. Perfect for all levels!
The Lying Hamstring Vertical Stretch mainly works the hamstrings and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Lying Hamstring Vertical Stretch Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Lying Hamstring Vertical Stretch Variations and Alternatives
How to do the Lying Hamstring Vertical Stretch
Lying Vertical Hamstring Stretch
1. Starting Position:
Lie flat on your back on a comfortable surface, like a yoga mat or carpet.
Bend your knees and place your feet flat on the ground, hip-width apart.
Leg Positioning:
Slowly raise one leg towards the ceiling, keeping it straight but not locked at the knee.
Grab your thigh or calf with both hands to support the raised leg. If flexibility allows, you can reach towards your foot.
Stretching:
Gently pull the raised leg closer towards your body while keeping your lower back pressed into the ground.
Make sure to keep your other foot firmly planted.
Hold:
Hold this position for 15 to 30 seconds. Breathe deeply and relax into the stretch, feeling the hamstring elongate.
If you feel any discomfort, ease off the tension slightly.
Switch Sides:
Slowly lower your leg back down and repeat the stretch with the other leg.
Repetition:
Perform 2 to 3 sets on each leg, holding the stretch for the same amount of time each set.
Tips:
Ensure your movements are slow and controlled to avoid injury.
Focus on maintaining a neutral spine and avoid arching your back during the stretch.
Lying Hamstring Vertical Stretch FAQs
What muscles does the Lying Hamstring Vertical Stretch work?
The Lying Hamstring Vertical Stretch mainly works the hamstrings and glutes & hips, with help from the core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Lying Hamstring Vertical Stretch?
None. The Lying Hamstring Vertical Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Hamstring Vertical Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Hamstring Vertical Stretch variations and alternatives?
Similar exercises include the Alternating Hamstring Hip-Flexor Stretch, Deep Lunge to Hamstring Stretch, Hamstring Stretch and Alternating Supine Hamstring Dynamic-Stretch.
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