Lying Leg Bent with Hand Raise Straight Stretch
The lying leg bent with hand raise straight stretch combines an arm raise with a leg extension from a supine position. The paired limb extension creates a diagonal stretch through the core and hip flexors, improving total body coordination and flexibility.
How to do it
- Lie flat on your back with both knees bent.
- Raise one arm straight up toward the ceiling.
- Extend the same-side leg straight out, hovering above the floor.
- Hold the extended arm and leg position for 20–30 seconds.
- Return and repeat on the other side.
Form cues
- Lie flat with your lower back gently pressed into the floor.
- Reach your arm straight up toward the ceiling without shrugging your shoulder.
- Extend your leg slowly until it hovers just above the ground.
- Keep your breathing calm and steady throughout the hold.
Breathing: Inhale deeply as you set up, and exhale slowly as you extend your limbs, maintaining calm belly breaths throughout the hold.
Common mistakes
- Arching your lower back away from the floor, which places unnecessary strain on your spine.
- Holding your breath, which creates body tension and makes it harder to relax into the stretch.
- Rushing through the movement instead of maintaining a steady hold for the full duration.
Muscles worked
Primary: hamstrings. Secondary: glutes, shoulders.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per side, rest 30 seconds
Lose weight
2-3 sets × 20-30 seconds per side, rest 30 seconds
Build muscle
2-3 sets × 30 seconds per side, rest 45 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or shoulders, ease off or stop the movement.
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 safely perform this stretch daily, especially as part of a morning routine or cool-down.
What if my leg or arm starts shaking?
Light shaking is normal when holding a limb against gravity, but you should ease off if you feel muscle cramps or sharp discomfort.
Do I need any special equipment?
No equipment is needed other than a comfortable floor or yoga mat.