Lying Leg Raise Up Stretch
The lying leg raise up stretch is a supine bodyweight hamstring exercise that uses a leg raise to the ceiling followed by a gentle assisted pull. It targets the hamstrings through a straight-leg stretch and is a standard flexibility exercise for improving posterior leg range of motion.
How to do it
- Lie flat on your back with both legs extended.
- Raise one leg straight up toward the ceiling.
- Grasp the back of the thigh or calf and gently pull the leg toward you.
- Hold the stretch for 20–30 seconds, feeling the elongation through the hamstring.
- Lower the leg and repeat on the other side.
Form cues
- Keep your resting leg flat and extended on the floor.
- Raise your active leg straight toward the ceiling without bending the knee.
- Hold behind your thigh or calf, avoiding direct pressure on the knee joint.
- Breathe steadily and gently pull the leg closer only as it feels comfortable.
Breathing: Inhale deeply as you set up, and exhale slowly as you gently pull the leg closer to deepen the stretch.
Common mistakes
- Bending the lifted knee too much, which reduces the stretch in the hamstring.
- Pulling too aggressively with your hands, which can cause the muscle to tense up defensively.
- Allowing the opposite hip to lift off the floor, which twists the lower back.
- Holding your breath during the stretch, which prevents your nervous system from fully relaxing.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets x 30 seconds per leg, rest 30 seconds
Lose weight
2-3 sets x 30 seconds per leg, rest 30 seconds
Build muscle
2-3 sets x 30 seconds per leg, rest 30 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain or numbness, ease off the stretch 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
Should my leg be completely straight?
Aim for a mostly straight leg, but a slight soft bend in the knee is totally fine if your hamstrings are tight.
How often should I do this stretch?
You can safely perform this stretch daily, especially after a walk or workout when your muscles are warm.
What if I feel the stretch behind my knee instead of my hamstring?
Ease off the pull slightly and allow a gentle bend in your knee to shift the focus away from the joint.