Bent-Knee Hamstring Stretch

oec:bent-knee-hamstring-stretch

A supine stretch that isolates the proximal hamstrings and glutes by drawing a bent leg toward the chest.

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Also called: Bent-Leg Hamstring Stretch, Supine Bent-Knee Hamstring Stretch, Lying Bent-Leg Hamstring Stretch

How to do it

Lie face up on a comfortable mat with both legs fully extended.
Bend one knee and lift the foot off the floor, bringing the knee toward your torso.
Clasp both hands behind the back of the working thigh, just below the knee joint.

Gently pull the thigh closer to your chest while keeping the knee bent at roughly ninety degrees.
Stop when you feel a gentle, comfortable stretch deep in the back of the upper thigh and hip.
Hold the position statically, keeping your head, neck, and opposite leg relaxed against the floor.
Carefully release the leg back down and switch sides.

Breathe deeply and rhythmically through your nose, using each exhale to release tension.

Lifting the head and shoulders off the floor to reach the leg: Loop a strap or towel behind the thigh so your upper body can remain flat and relaxed.
Allowing the opposite thigh to lift off the floor: Keep the non-working leg grounded and actively pressed into the floor to stabilize the pelvis.
Extending the knee and turning the movement into a straight-leg stretch: Maintain a flexed knee throughout to focus the stretch on the proximal hamstring fibers.

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