Lying Straight Leg Up Hold Stretch
Lying straight leg up hold stretch is a bodyweight stretching exercise targeting the hamstrings. Raising a straight leg while lying on your back provides a passive hamstring stretch that improves posterior chain flexibility.
How to do it
- Lie flat on your back with both legs extended on the floor.
- Raise one straight leg toward the ceiling, keeping the knee locked.
- Hold the leg at the point of comfortable tension for 20-30 seconds.
- Slowly lower the leg back to the floor.
- Repeat on the other side for the desired number of holds.
Form cues
- Keep your breathing steady and relaxed throughout the stretch.
- Lock your knee gently without forcing the joint.
- Raise the leg only to a point of comfortable tension.
- Keep your lower back flat against the floor.
Breathing: Inhale deeply as you prepare, and exhale slowly as you hold the stretch to help your muscles relax.
Common mistakes
- Bending the knee too much, which reduces the stretch in the hamstring.
- Holding your breath, which creates unnecessary muscle tension.
- Pulling too aggressively into sharp pain, which can cause strain.
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per leg, rest 30 seconds
Lose weight
2-3 sets × 20-30 seconds per leg, rest 30 seconds
Build muscle
2-3 sets × 20-30 seconds per leg, rest 30 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain, ease off and lower your leg 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 straight knee, but a very slight micro-bend is fine if your hamstrings are tight.
How often should I do this stretch?
You can safely practice this stretch daily, especially after a walk or light workout.
What if I feel the stretch in the back of my knee?
Lower your leg slightly or bend the knee marginally to shift the focus back to the hamstring belly.