Hamstring Stretch Single Leg
The hamstring stretch single leg is a bodyweight stretching exercise targeting the hamstrings. Performed supine, it involves gently extending one leg toward the ceiling while supporting it with the hands, providing a focused stretch for the posterior thigh and improving overall leg flexibility.
How to do it
- Lie flat on your back with both legs extended.
- Bend one knee and place a strap or your hands behind the thigh of the opposite leg.
- Gently straighten the raised leg, extending it toward the ceiling.
- Hold the stretch for 20-30 seconds, feeling a lengthening sensation in the back of the leg.
- Lower the leg and repeat on the opposite side.
Form cues
- Keep your lower back pressed into the floor.
- Keep the knee of your raised leg slightly soft.
- Relax your shoulders away from your ears.
- Pull your leg gently toward you, not forcefully.
- Breathe deeply into the stretch.
Breathing: Inhale to prepare, and exhale slowly as you gently pull your leg closer to deepen the stretch.
Common mistakes
- Locking the knee completely, which can strain the joint.
- Lifting your head or shoulders off the floor, which causes neck tension.
- Holding your breath, which prevents your muscles from relaxing into the stretch.
- Forcing the leg too far, which can lead to overstretching the hamstring.
Muscles worked
Primary: hamstrings. Secondary: lower back, calves.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per side, rest 30 s
Lose weight
2 sets x 30 seconds per side, rest 30 s
Build muscle
2 sets x 30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain, ease off immediately.
- If you have a history of lower back or hip injuries, check with a professional before starting new stretches.
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
Should my leg be perfectly straight?
Not necessarily. A micro-bend in the knee is perfectly fine and often safer. Focus on the sensation in the middle of your thigh rather than locking the joint.
I feel shaking while holding the stretch. Is that normal?
Yes, light shaking is common when a muscle is being stretched. If it becomes painful or intense, ease off the intensity.
How often should I do this stretch?
You can perform this daily, especially after a workout or in the evening to help with recovery and relaxation.