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Visual demonstration of the Hamstring Lying Straight Leg Stretch exercise

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Beginner

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

Hamstring Lying Straight Leg Stretch

4 steps Updated 29/08/2026

Hamstring Lying Straight Leg 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. Lift your right leg towards the ceiling, keeping it straight. Use both hands to gently hold the back of your right leg, just below the knee or higher if possible.
  3. Pull your right leg gently towards your torso, 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 lower your right 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 Straight Leg Stretch

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