Mobility & stretching

Lying hamstring stretch

Drawing one straight leg towards you while lying down — stretches the back of the thigh.

Beginner Low impact Exercise mat
Movement diagram for Lying hamstring stretch: lying on your back, knees bent to lying hamstring stretch
Original diagram — start and finish positions.

How to do it

  1. Lie on your back and raise your right leg.
  2. Hold your right leg with both hands, below the knee (or use a towel around your foot).
  3. Keeping your left leg bent with the foot on the floor, gently pull your right leg towards you, keeping it straight.
  4. The NHS cool-down suggests holding for 15 to 20 seconds. Repeat with the other leg.

Form tips

  • Keep your head and shoulders relaxed on the mat.
  • A slight bend in the raised knee is fine.

Common mistakes

  • Yanking the leg.
  • Lifting your hips off the floor.

Easier and harder

Make it easier

Use a towel or band around your foot.

Make it harder

Straighten the bottom leg along the floor.

Sources

  1. NHS: How to stretch after exercising — checked 3 Oct 2026

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