Lying Hamstring

A expert stretching exercise for the hamstrings, done with a other equipment.

Main muscles: Hamstrings
Also works: Calves
Equipment: Other equipment
Level: Expert
Movement: Static

How to do the Lying Hamstring

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.
With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Hamstring

Questions

What muscles does the Lying Hamstring work?

Mainly the hamstrings, with the calves helping.

Is the Lying Hamstring good for beginners?

It's rated expert. Beginners can build up to it with Standing Hamstring and Calf Stretch first.

What can I do instead of the Lying Hamstring?

Good alternatives that train the hamstrings: Seated Hamstring and Calf Stretch, Standing Hamstring and Calf Stretch, Chair Leg Extended Stretch or Intermediate Groin Stretch.

How many sets and reps of the Lying Hamstring should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).