Lying with Holding Her Straight Raise Leg
The lying with holding her straight raise leg is a bodyweight stretch targeting the hamstrings. Performed lying on the back, one leg is raised straight and held in place with the hands to deepen the hamstring stretch and improve posterior leg flexibility.
How to do it
- Lie flat on your back with both legs extended and arms resting by your sides.
- Keeping your leg straight, slowly raise one leg toward the ceiling until you feel a stretch in the back of your thigh.
- Grasp the raised leg with both hands just below the knee to hold it in place.
- Hold the position for 20-30 seconds, feeling the stretch along the hamstring.
- Slowly lower the leg back to the floor and repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your breathing steady and relaxed throughout the stretch.
- Press your lower back gently into the floor.
- Hold your leg just below the knee with both hands.
- Stop raising your leg the moment you feel a gentle stretch.
Breathing: Inhale deeply through your nose, and exhale slowly as you gently deepen or hold the stretch.
Common mistakes
- Bending the lifted knee because of tight hamstrings, which reduces the stretch in the targeted muscle.
- Lifting your lower back off the floor, which shifts the alignment and places unwanted pressure on the spine.
- Pulling too aggressively with your arms, which can cause the muscle to tense up rather than relax.
Muscles worked
Primary: hamstrings. Secondary: hip flexors, abs.
Suggested sets & reps
Get fitter
2-3 sets x 20-30 seconds per leg, rest 30 seconds
Lose weight
2-3 sets x 20-30 seconds per leg, rest 30 seconds
Build muscle
2-3 sets x 20-30 seconds per leg, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain behind your knee or lower back, ease off or stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot keep my raised leg completely straight?
It is completely fine to keep a slight bend in your knee if your hamstrings are tight. Focus on feeling a mild stretch in the back of your leg rather than forcing a locked knee.
How often should I do this hamstring stretch?
You can perform this stretch daily, especially after a workout or at the end of the day when your muscles are warm.
Should I feel pain during the stretch?
You should only feel a gentle pulling sensation in the back of your thigh. Sharp or pinching pain means you should ease off immediately.