Leg Up Hamstring Stretch

Beginner

Hamstrings

Body Weight

Leg Up Hamstring Stretch is simple enough to learn in one session, using pure bodyweight leverage to deliver muscle you built on purpose.

How to do Leg Up Hamstring Stretch

Lie flat on your back with your legs extended.
Bend one knee and bring it towards your chest, holding onto your thigh or shin.
Straighten your leg as much as possible while keeping it elevated.
Hold the stretch for 20-30 seconds.
Repeat with the other leg.

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Leg Up Hamstring Stretch Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Leg Up Hamstring Stretch Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Leg Up Hamstring Stretch

Harder progression

Inverse Leg Curl (on Pull-up Cable Machine)

Swap Leg Up Hamstring Stretch For

Standing Hamstring And Calf Stretch With Strap

Exercise Ball Seated Hamstring Stretch

Dumbbell Lying Femoral

Leg Up Hamstring Stretch — Frequently Asked Questions

How do you do the Leg Up Hamstring Stretch?

Lie flat on your back with your legs extended. Bend one knee and bring it towards your chest, holding onto your thigh or shin. Straighten your leg as much as possible while keeping it elevated. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Leg Up Hamstring Stretch work?

The Leg Up Hamstring Stretch primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.

How many sets and reps of the Leg Up Hamstring Stretch should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Leg Up Hamstring Stretch good for beginners?

Yes. The Leg Up Hamstring Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Leg Up Hamstring Stretch?

Try the Standing Hamstring And Calf Stretch With Strap, Exercise Ball Seated Hamstring Stretch or the Dumbbell Lying Femoral. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.