Contract Release - Pnf-hamstring Stretch
The contract release PNF hamstring stretch is a bodyweight rehabilitation and flexibility exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It uses proprioceptive neuromuscular facilitation principles, alternating between muscle contraction and passive stretching to progressively increase range of motion.
How to do it
- Lie flat on your back and raise one leg toward the ceiling, holding it with both hands behind the thigh.
- Gently pull the leg toward you until you feel a mild stretch in the hamstring.
- Resist the stretch by pressing your leg into your hands for 5-8 seconds, then relax completely.
- Immediately pull the leg further toward you to deepen the stretch and hold for 20-30 seconds.
- Release and repeat on the opposite leg.
Form cues
- Keep your breathing steady and relaxed throughout the stretch.
- Press your leg gently into your hands without straining.
- Relax your upper body and shoulders completely against the floor.
- Move slowly into the deeper stretch after the release phase.
Breathing: Inhale deeply to prepare, exhale gently as you press your leg into your hands, and take a long, deep breath out as you relax into the deeper stretch.
Common mistakes
- Holding your breath during the contraction phase, which increases full-body tension.
- Pushing too hard against your hands, which can cause cramping or muscle strain.
- Bending the knee too much instead of keeping the leg relatively straight.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets per leg, 3-4 times per week to gradually improve overall lower body mobility
Lose weight
2-3 sets per leg, holding each contraction for 5 seconds and the final stretch for 20-30 seconds
Build muscle
2-3 sets per leg, focusing on gentle activation and controlled hamstring lengthening
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain, ease off or choose a gentler option.
- If you have recent hamstring injuries, check with a professional before attempting PNF stretching.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this PNF hamstring stretch?
You can safely perform this stretch 3 to 4 times a week, or even daily if you are working on general flexibility.
What should I do if I feel sharp pain in the back of my knee?
Ease off the stretch immediately and bend your knee slightly. The stretch should be felt in the belly of the muscle, not near the joints.
Do I need any special equipment to do this?
No equipment is needed. Just a comfortable flat floor and your own hands to provide the resistance.