Lying Hamstring
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.
How to program the Lying Hamstring
Sets and reps
As an isolation movement, the Lying Hamstring 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 Lying Hamstring is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Lying Hamstring work?
The Lying Hamstring primarily targets the Hamstrings. It also recruits the Calves as supporting muscles.
What equipment do I need for the Lying Hamstring?
You need Other. Difficulty level: Expert.
How many sets and reps of the Lying Hamstring 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.
