The lying hamstring stretch is a foundational movement for improving lower body flexibility. It is especially beneficial for people who sit for long periods, experience tightness in the back of the legs, or want to increase mobility for sports or daily movement. This stretch targets the hamstrings, the group of muscles at the back of the thigh, which can limit movement in the hips and knees when shortened or tight.

How to Perform the Lying Hamstring Stretch

1. Lie flat on your back on a firm, comfortable surface.
2. Extend one leg flat on the ground.
3. Raise the other leg straight toward the ceiling.
4. Use both hands to hold the back of your raised thigh.
5. Gently pull the leg toward your chest until you feel a mild stretch in the hamstring.
6. Hold for 15 to 30 seconds, breathing deeply.
7. Lower the leg and switch sides.

Avoid locking your knee or pulling with too much force. The stretch should feel deep but never painful.

How Many You Should Do Per Day

For general flexibility improvement:

• Beginner: 2 sets per leg, 3 to 5 times per week
• Intermediate: 3 sets per leg, daily
• Advanced: 4 to 5 sets per leg, twice daily

Each set should include a 15–30 second hold. As flexibility increases, longer holds up to 45 seconds may be used.

No-Equipment Variations

If holding behind the thigh is difficult:

• Use a towel, yoga strap, or resistance band around the foot for assistance.
• Try the stretch against a wall: lie next to a doorway and place one leg up the wall while the other lies flat through the opening.

What Muscles It Stretches

• Primary: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
• Secondary: Calves (gastrocnemius), glutes (gluteus maximus), and sometimes lower back (erector spinae)

Reps, Sets, and Levels

• Beginner: 2×15 seconds per leg, every other day
• Intermediate: 3×30 seconds per leg, daily
• Advanced: 4×30–45 seconds per leg, daily with optional morning and evening sessions

How to Measure Improvement

1. Range of Motion: Track how far your leg can rise vertically without bending the knee.
2. Ease of Movement: Notice whether you can stretch further without strain or shaking.
3. Pain Reduction: Less tension in the lower back or reduced post-exercise soreness.
4. Performance Feedback: Easier squats, longer strides, and improved posture during standing or walking.

Use a wall or doorframe as a marker to visually compare stretch angles over time. Taking weekly photos or recording angles with a goniometer app can also help track progress.

The lying hamstring stretch is safe, effective, and easy to do anywhere. It is one of the simplest ways to unlock tight legs, improve posture, and lay the foundation for better physical performance.