Primary
Rehabilitation
Secondary
Hamstrings, Calves
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Supine Hamstring Stretch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The supine hamstring stretch targets the hamstrings while your back stays protected on the floor. This position allows a focused stretch without the lumbar flexion stress that standing forward bends can cause.
When to use it
Use for hamstring flexibility.
Who it's for
All levels needing hamstring flexibility.
Keep your lower back flat on the floor throughout. Use a strap around your foot if you can't reach your leg—forcing your back off the floor defeats the purpose.
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Also targets: Hamstrings, Calves
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Lie on back with one leg extended.
Lift other leg toward ceiling.
Keep knee straight or slightly bent.
Hold behind thigh or calf.
Gently pull leg toward chest.
Hold stretch for prescribed time.
Classic hamstring stretch.
Use strap if cant reach leg.
Keep lower back on floor.
Use supine hamstring stretches during cool-down or as a standalone flexibility routine. Hold 30-60 seconds per leg for 2-3 sets. May help reduce lower back strain associated with tight hamstrings.
Bending knee too much.
Letting your knees drift away from the intended line during the Supine Hamstring Stretch changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Lifting lower back off the floor, straining the lumbar spine.
Changing your back position during the Supine Hamstring Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Forcing the stretch beyond comfortable range.
Cutting the range of motion short on the Supine Hamstring Stretch can reduce the training stimulus for your Hamstrings. Use the largest comfortable range you can control without changing the intended setup.
All levels needing hamstring flexibility.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Supine Hamstring Stretch with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Supine Hamstring Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Supine Hamstring Stretch
The Supine Hamstring Stretch primarily targets the Hamstrings, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Supine Hamstring Stretch include Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core, Postural muscles.
Our library labels Supine Hamstring Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Supine Hamstring Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Supine Hamstring Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Supine Hamstring Stretch include: Standing Hamstring Stretch, Seated Forward Fold. These exercises target similar muscle groups as the Supine Hamstring Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.