Quick Answer
Supine Hamstring Stretch is a beginner stretching exercise that targets your hamstrings. It uses only your bodyweight. Lie flat on your back on a mat.
Video Tutorial
How to Perform the Supine Hamstring Stretch
- 1
Lie flat on your back on a mat.
- 2
Keep one leg straight on the floor (or knee bent, foot flat for lower back comfort).
- 3
Lift the other leg straight up towards the ceiling.
- 4
Gently hold the back of the raised thigh or calf with your hands (or use a strap around the foot).
- 5
Pull the leg gently towards your torso until you feel a stretch in the hamstring.
- 6
Keep the raised leg as straight as possible. Hold for 15-30 seconds.
- 7
Slowly lower the leg. Repeat on the other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Supine Hamstring Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Lying Hamstring Stretch
Hamstrings • Other
Hamstring Foam Rolling
Hamstrings • Foam Roll
Strap-Assisted Hamstring & Calf Stretch
Hamstrings, Calves • Other
Leg Extended Hamstring Stretch
Hamstrings • Other
Supine Single-Leg Hamstring Stretch
Hamstrings • Body Only
Seated Single-Leg Hamstring Stretch
Hamstrings • Body Only
Frequently Asked Questions
What muscles does the Supine Hamstring Stretch work?
The Supine Hamstring Stretch primarily works your hamstrings. Secondary muscles include the calves and glutes.
What equipment do I need for the Supine Hamstring Stretch?
The Supine Hamstring Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Supine Hamstring Stretch suitable for beginners?
Yes. The Supine Hamstring Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Supine Hamstring Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Supine Hamstring Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.