Supine Hamstring Stretch
Primary
Rehabilitation
Secondary
Hamstrings, Calves
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Supine Hamstring Stretch is a rehabilitation isometric hold that primarily targets your rehabilitation. Use for hamstring flexibility.
Everything You Need to Know About the Supine Hamstring Stretch
The Supine Hamstring Stretch is a good for beginners exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hamstring flexibility. This timing makes the most of your workout and helps you get better results. Who is this for? All levels needing hamstring flexibility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Supine Hamstring Stretch
Primary
Secondary
Stabilizers
Supine Hamstring Stretch form guide
- 1
Lie on back with one leg extended.
- 2
Lift other leg toward ceiling.
- 3
Keep knee straight or slightly bent.
- 4
Hold behind thigh or calf.
- 5
Gently pull leg toward chest.
- 6
Hold stretch for prescribed time.
What are the best tips for the Supine Hamstring Stretch?
Classic hamstring stretch.
Use strap if cant reach leg.
Keep lower back on floor.
What are common Supine Hamstring Stretch mistakes to avoid?
Bending knee too much.
Letting your knees collapse inward during the Supine Hamstring Stretch puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Lifting lower back for optimal results.
A compromised back position during the Supine Hamstring Stretch puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Forcing stretch for optimal results.
Isometric holds like the Supine Hamstring Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Hamstrings has to work. Lock into position and hold it.
Is the Supine Hamstring Stretch right for you?
All levels needing hamstring flexibility.
How to Program the Supine Hamstring Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 30-60 seconds each leg.
What are good alternatives to the Supine Hamstring Stretch?
Standing Hamstring Stretch
Seated Forward Fold
Other Variations
- Strap Assisted Hamstring Stretch
- PNF Hamstring Stretch
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Supine Hamstring Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Dont force the stretch.
- Keep back flat on floor.