GymPlan AI
Exercises › Hamstrings › Lying Hamstring

Lying Hamstring

Lying Hamstring is an expert stretching that mainly works your hamstrings, with help from your calves.

💪 Hamstrings🏋️ Other📈 Expert🎯 2-3 holds of 20-30 seconds per side
Lying Hamstring: starting position
Starting position
Lying Hamstring: end position
End position

How to do the lying hamstring

  1. Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
  2. With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
  3. Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.

Muscles worked

Primary: HamstringsSecondary: Calves

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Track your lying hamstring with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Lying Hamstring alternatives

Exercises that train the same main muscle, including options with other equipment.

90/90 HamstringBodyweight · BeginnerSeated Hamstring and Calf StretchOther · IntermediateRunner's StretchBodyweight · BeginnerSplit SquatsBodyweight · IntermediateThe StraddleBodyweight · BeginnerFront Leg RaisesBodyweight · Beginner

FAQ

What muscles does the lying hamstring work?

It mainly works your hamstrings; your calves assist.

How many sets and reps of lying hamstring should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the lying hamstring good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

More hamstrings exercises →