Leg-Up Hamstring Stretch
How to do the Leg-Up Hamstring Stretch
- 1
Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
- 2
Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
- 3
Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.
How to program the Leg-Up Hamstring Stretch
Sets and reps
As an isolation movement, the Leg-Up Hamstring Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Leg-Up Hamstring Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Leg-Up Hamstring Stretch work?
The Leg-Up Hamstring Stretch primarily targets the Hamstrings.
What equipment do I need for the Leg-Up Hamstring Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Leg-Up Hamstring Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
