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Upper Legs · Body Weight
Hamstring Lying Curl Up Stretch
Hamstring Lying Curl Up Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
How to do Hamstring Lying Curl Up Stretch
- Lie on your back with your legs extended and your arms at your sides.
- Bend your right knee and bring it towards your chest until thigh is vertical to the floor, interlacing your fingers behind your thigh.
- 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.
- 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.
Form tips
- Keep your lower back pressed into the floor to maintain proper alignment and support.
- Engage your core to stabilize your body and prevent your back from arching.
- Move slowly and with control to maximize the stretch and avoid any sudden movements.
Hamstring Lying Curl Up Stretch alternatives
More hamstrings exercises
Hamstring Lying Curl Up Stretch FAQ
What muscles does Hamstring Lying Curl Up Stretch work?
Hamstring Lying Curl Up Stretch mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The calves work as secondary muscles.
What equipment do you need for Hamstring Lying Curl Up Stretch?
You need only a mat.
How many sets and reps of Hamstring Lying Curl Up Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Hamstring Lying Curl Up Stretch good for beginners?
Yes. Hamstring Lying Curl Up Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Hamstring Lying Curl Up Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Hamstring Lying Curl Up Stretch?
Other exercises for the hamstrings include Standing Hamstring Calf Stretch With Resistance Band, Exercise Ball Seated Hamstring Stretch, Cable Hamstring Curl and Lying Leg Curl Machine.
For developers
Use Hamstring Lying Curl Up Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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