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Upper Legs · Body Weight
Lying Single Leg Extended on Wall Hamstrings Stretch
Lying Single Leg Extended on Wall Hamstrings Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves assisting. It needs only a wall. A typical prescription is 2-3 sets of 30-60-second holds per side, 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
Secondary muscles
- Calves
How to do Lying Single Leg Extended on Wall Hamstrings Stretch
- Lie on your back in a doorway or next to a wall.
- Place one leg straight up against the wall, the other flat on the floor.
- Move closer to the wall until you feel a stretch in the back of the raised leg.
- Hold, then switch legs.
Form tips
- Keep both legs straight.
- Relax your shoulders and neck.
Lying Single Leg Extended on Wall Hamstrings Stretch alternatives
More hamstrings exercises
Lying Single Leg Extended on Wall Hamstrings Stretch FAQ
What muscles does Lying Single Leg Extended on Wall Hamstrings Stretch work?
Lying Single Leg Extended on Wall Hamstrings Stretch mainly works the hamstrings in the upper legs. The calves work as secondary muscles.
What equipment do you need for Lying Single Leg Extended on Wall Hamstrings Stretch?
You need only a wall.
How many sets and reps of Lying Single Leg Extended on Wall Hamstrings Stretch should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Single Leg Extended on Wall Hamstrings Stretch good for beginners?
Yes. Lying Single Leg Extended on Wall Hamstrings Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Lying Single Leg Extended on Wall Hamstrings 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 Lying Single Leg Extended on Wall Hamstrings Stretch?
Other exercises for the hamstrings include Dumbbell Rdl Stretch Isometric, Lying Leg Curl Machine, Exercise Ball Seated Hamstring Stretch and Standing Hamstring Calf Stretch With Resistance Band.
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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