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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Browse all mobility & stability exercises
Also targets: Hamstrings, Calves
Want Ely to consider Supine Hamstring Stretch for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
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: 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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Yes, the Supine Hamstring Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels needing hamstring flexibility. Start with lighter weights to master proper form before progressing.
For the Supine Hamstring Stretch, the recommended approach depends on your goals. 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. For strength, use 30 sec holds. For muscle growth, perform 30-60 sec holds. For endurance, complete 60+ sec holds.
Yes, the Supine Hamstring Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
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.