Supine Setup - Pnf Hamstring Stretch
Supine setup PNF hamstring stretch is a bodyweight rehabilitation exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It uses proprioceptive neuromuscular facilitation from a lying position to progressively increase hamstring flexibility through alternating contraction and passive stretching.
How to do it
- Lie flat on your back and raise one leg toward the ceiling, holding it with a towel, strap, or both hands behind the thigh.
- Keep the opposite leg flat on the floor with a slight bend in the knee.
- Gently pull the raised leg toward you until you feel a mild hamstring stretch.
- Press your leg into your hands or strap with moderate force for 5-8 seconds, then relax.
- Immediately pull the leg closer to increase the stretch and hold for 20-30 seconds before switching sides.
Form cues
- Keep your breathing steady and relaxed throughout the stretch.
- Press your leg gently into your hands or strap during the contraction phase.
- Avoid locking your working knee completely if it causes discomfort.
- Keep your opposite leg flat and relaxed on the floor.
Breathing: Inhale deeply to prepare, exhale gently as you pull the leg closer, and breathe normally during the hold and contraction phases.
Common mistakes
- Holding your breath during the muscle contraction can spike blood pressure and tense the body.
- Pushing into sharp pain instead of a mild stretch risks muscle strain.
- Bending the opposite leg off the floor reduces the stretch effectiveness on the target hip.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets per leg, holding each stretch for 20-30 seconds, rest 30 seconds
Lose weight
2-3 sets per leg, holding each stretch for 20-30 seconds, rest 30 seconds
Build muscle
2-3 sets per leg, holding each stretch for 20-30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain or numbness in your leg, 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 PNF hamstring stretch?
You can safely perform this stretch 3 to 5 times a week, or even daily as part of a mobility routine.
What if I cannot reach my foot with my hands?
Use a towel, yoga strap, or belt wrapped around your thigh or foot to comfortably bridge the distance.
Should it hurt?
No. You should feel a mild, comfortable pull in the back of your thigh, never sharp pain.