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Visual demonstration of the Hamstring Lying Curl Up Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Calves
Equipment
Mat
Exercise guide

Hamstring Lying Curl Up Stretch

4 steps Updated 29/08/2026

Hamstring Lying Curl Up Stretch is a bodyweight exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Yoga Mat.

Step by step

How to perform it

  1. Lie on your back with your legs extended and your arms at your sides.
  2. Bend your right knee and bring it towards your chest until thigh is vertical to the floor, interlacing your fingers behind your thigh.
  3. Slowly straighten your right leg, extending your heel towards the ceiling and feeling the stretch in your hamstring. Keep your left leg extended and flat on the floor.
  4. Hold the stretch for 15-30 seconds, then slowly bend your right knee and lower your leg back to the starting position. Repeat on the left side.
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Last updated: 29/08/2026

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Hamstring Lying Curl Up Stretch

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