Leg Up Hamstring Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Leg Up Hamstring Stretch is a floor-based flexibility exercise that primarily targets the hamstrings while also engaging the lower back, calves, and hip flexors. Performed lying on your back, it involves lifting one leg upward, using a resistance band or strap to gently pull the leg toward the torso, allowing for a controlled deep stretch. This exercise enhances hamstring flexibility, improves hip mobility, and helps release tension in the lower back and calves, making it effective for overall lower body and posterior chain flexibility.
How to Perform
Lie down on your back with both legs fully extended on the floor.
Loop a resistance band or yoga strap around the sole of your right foot and bend the knee slightly.
Lift your right leg upward toward the ceiling, maintaining a small bend in the knee if needed for comfort.
Grasp the ends of the band or strap with both hands and gently pull to create a controlled stretch.
Keep your left leg extended and pressed against the floor, with the foot flexed toward you.
Maintain the position for 30 to 60 seconds, focusing on deep, steady breathing and relaxing into the stretch.
For a more intense stretch, slowly work on straightening the raised leg further or lightly pulse it toward your torso.
Gradually release the band or strap and lower the leg back down with control.
Switch sides and perform the same steps with the opposite leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on relaxing your hamstrings and lower back rather than forcing the leg higher.
Keep your breathing steady and deep to enhance the stretch and reduce tension.
Maintain a slight bend in the raised knee if full extension causes discomfort.
Ensure the supporting leg stays flat and engaged on the floor to stabilize your pelvis.
Use the resistance band or strap to control the stretch, avoiding jerky movements.
Gradually increase the stretch over time instead of pushing too far in one session.
Engage your core slightly to protect your lower back during the stretch.
Avoid arching your lower back excessively when pulling the leg toward you.
Pause at the point of mild discomfort, never pain, to prevent injury.
Consistently stretch both legs to maintain balanced flexibility.
How Not to Perform
Do not force the leg to straighten fully if it causes pain or discomfort.
Do not bounce or jerk the leg while pulling with the band.
Do not lift your lower back off the floor; keep it pressed gently down.
Do not let the supporting leg bend or lift off the ground.
Do not hold your breath; avoid shallow or irregular breathing.
Do not grip the band too tightly, causing unnecessary tension in the arms or shoulders.
Do not overstretch by pulling the leg too close to your torso too quickly.
Do not neglect equal stretching on both legs, which can create flexibility imbalances.
Do not rush through the stretch; maintain controlled, slow movements.
Do not ignore body signals of sharp pain—stop immediately if it occurs.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
