Assisted Lying Hamstring Stretch exercise animation (Male)

Assisted Lying Hamstring Stretch

Target muscle
—
Equipment
Assisted
Body part
Thighs
Type
Stretching

The assisted lying hamstring stretch is a partner-assisted flexibility drill for the back of the thigh, where the stretch is felt along the hamstrings. Lying on your back, you let a partner gently raise one straight leg toward you, lengthening the hamstrings further than you could on your own. It is a good way to improve hip mobility and ease tight hamstrings after training or sitting.

How to do the Assisted Lying Hamstring Stretch

  1. 1Lie flat on your back on the floor or a mat with both legs extended and your head relaxed.
  2. 2Keep the leg you are not stretching flat on the floor with the knee straight and the foot relaxed.
  3. 3Raise the working leg with the knee as straight as comfortable and let your partner support it under the calf or heel.
  4. 4Have your partner slowly guide the straight leg up toward your torso until you feel a gentle stretch behind the thigh.
  5. 5Keep your hips, lower back, and shoulders flat against the floor as the leg is raised.
  6. 6Hold the position and breathe slowly, letting the hamstrings relax into the stretch without forcing it.
  7. 7Have your partner lower the leg back down slowly and under control.
  8. 8Switch sides and repeat with the other leg.

Form tips

  • Communicate clearly with your partner so they raise the leg only to the point of a mild stretch, never into sharp pain.
  • Keep the working knee as straight as you can — bending it shifts the stretch away from the hamstrings.
  • Press your lower back gently into the floor to keep the pelvis stable and target the hamstrings cleanly.
  • Breathe out as the leg is raised and stay relaxed; tension in the muscle limits how far it will lengthen.
  • Increase the range gradually over several breaths rather than pushing into a deep stretch right away.

Common mistakes

  • Letting your partner push the leg too far too fast, which can strain the hamstring instead of stretching it.
  • Bending the raised knee, which takes tension off the hamstrings and reduces the benefit of the stretch.
  • Lifting the hips or arching the lower back off the floor, which cheats the stretch and stresses the spine.
  • Letting the resting leg bend or rise off the floor, which lets the pelvis tilt and softens the stretch.
  • Holding your breath and tensing up, which makes the muscle resist lengthening.

Frequently asked questions

What muscles does the assisted lying hamstring stretch work?

It stretches the hamstrings, the muscles along the back of the thigh. Keeping the knee straight and the leg raised is what places the lengthening tension on them.

Where should I feel this stretch?

You should feel it as a gentle pull along the back of the thigh, from behind the knee up toward the hip. You should not feel sharp pain in the knee or lower back.

How long should I hold the stretch?

Hold it for about 20–30 seconds per leg and repeat two or three times on each side. Ease deeper with each round as the hamstrings relax.

Is the assisted lying hamstring stretch good for beginners?

Yes. Because a partner controls the movement, it is a safe way for beginners with tight hamstrings to stretch further than they could alone, as long as they communicate clearly.

Can I do this stretch without a partner?

You can do a similar stretch on your own by looping a strap or towel around your foot and pulling the straight leg toward you, but a partner gives you a more controlled, hands-free stretch.

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