Lying Hamstring

Also called partner hamstring stretch, pnf hamstring stretch and assisted hamstring stretch.

Works

Hamstrings, plus calves

Equipment

Other kit

Level

Advanced

Type

Isolation

How to do it

Setup. 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.

1. With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
2. 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.

Cues

• Leg up, partner holds the ankle.
• Press the heel down 10-20 seconds.
• Relax, partner eases it higher.
• Other leg stays flat.

Common mistakes

• Partner pushing too hard.
• Bending the knee.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for