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Upper Legs · Body Weight
Hamstring Lying Straight Leg Stretch
Hamstring Lying Straight Leg 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 Straight Leg Stretch
- Lie on your back with your legs extended and your arms at your sides.
- 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.
- Pull your right leg gently towards your torso, 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 lower your right leg back to the starting position. Repeat on the left side.
Form tips
- Move slowly and with control to maximize the stretch and avoid any sudden movements.
- Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
- Only stretch as far as is comfortable without causing pain or discomfort.
Hamstring Lying Straight Leg Stretch alternatives
More hamstrings exercises
Hamstring Lying Straight Leg Stretch FAQ
What muscles does Hamstring Lying Straight Leg Stretch work?
Hamstring Lying Straight Leg 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 Straight Leg Stretch?
You need only a mat.
How many sets and reps of Hamstring Lying Straight Leg 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 Straight Leg Stretch good for beginners?
Yes. Hamstring Lying Straight Leg Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Hamstring Lying Straight Leg 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 Straight Leg Stretch?
Other exercises for the hamstrings include Exercise Ball Seated Hamstring Stretch, Standing Hamstring Calf Stretch With Resistance Band, Lying Leg Curl Machine and Dumbbell Rdl Stretch Isometric.
For developers
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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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