Lying Leg Bent Stretch
The lying leg bent stretch is a supine hamstring flexibility exercise that draws one bent knee to the chest and then extends it upward for a sustained stretch. The progressive extension allows a controlled deepening of the hamstring stretch from a supported lying position.
How to do it
- Lie flat on your back with both knees bent and feet flat.
- Grasp one knee with both hands and draw it toward your chest.
- Slowly extend that leg upward while keeping it held with your hands.
- Hold the extended position for 20–30 seconds.
- Lower the leg and repeat on the other side.
Form cues
- Keep your upper body relaxed on the floor
- Draw the knee toward your chest smoothly
- Extend the leg upward at a comfortable angle
- Breathe steadily while holding the stretch
Breathing: Inhale deeply as you set up, and exhale slowly as you draw the knee in and extend it upward to help your muscles relax.
Common mistakes
- Arching the lower back off the floor, which can reduce the stretch in the target muscle and strain the spine.
- Pulling too forcefully on the leg, which can trigger a protective tightening reflex instead of a release.
- Holding your breath during the stretch, which prevents the nervous system from fully relaxing.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per leg, rest 30 s
Lose weight
2–3 sets × 20–30 seconds per leg, rest 30 s
Build muscle
2–3 sets × 30 seconds per leg, rest 45 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your back or knee, ease off or stop immediately.
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 stretch?
You can perform this stretch daily, especially after a walk or light workout when your muscles are warm.
What if I cannot fully straighten my leg?
That is completely fine. Keep a slight bend in the knee until your flexibility improves over time.
Should it hurt when I stretch?
No, you should feel a mild, comfortable pull, never sharp pain. Ease off immediately if it hurts.