Dynamic Supine Hamstring Stretch
A floor-based mobility exercise for the back of the thigh. Repeated, hand-assisted movement of one raised leg alternates a gentle hamstring stretch with a release, while the other leg and torso remain supported on the floor.
- Body part
- Hamstrings: all exercises
- Movement
- Stretch: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Biceps FemorisPrimary85%
- SemitendinosusSecondary50%
- SemimembranosusSecondary50%
- GastrocnemiusSecondary50%
- Lower AbsStabilizer25%
- Upper AbsStabilizer25%
How to perform
Lie on your back with one leg extended along the floor. Raise the other leg and support it with both hands behind the thigh or calf.
Keep the raised knee comfortably extended and gently guide the leg toward the torso until you feel a mild stretch behind the thigh.
Ease the leg away slightly to release the stretch, then repeat the controlled movement without bouncing or holding the end position.
Keep the pelvis and the opposite leg supported. Complete the repetitions, then change sides.
Tips
Use a small, comfortable range and steady breathing.
A slight bend in the raised knee is acceptable; do not force it straight.
Stop if you feel sharp pain, tingling or numbness rather than a gentle muscular stretch.
Common mistakes
Bouncing or pulling forcefully on the raised leg.
Lifting the pelvis or the opposite leg to gain extra range.
Replacing the repeated movement with a prolonged static hold.
Related exercises
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