Improve Flexibility with Single Leg Hamstring

Single Leg Hamstring

Rep Range

Time Based

Hints

Start by lying flat on a yoga mat with both legs extended straight out in front of you. Lift one leg, keeping it as straight as possible, and reach both hands to grasp the back of your calf. Depending on your flexibility, you can also grasp your ankle or the back of your thigh. Gently pull the leg closer to your chest, feeling a stretch in the hamstring. Hold for the desired amount of time, then slowly release the leg back down to its starting position. Repeat on the opposite leg.

Common Mistakes

Bending the knee of the leg being stretched can reduce the effectiveness of the stretch. To maximize the stretch in the hamstring, keep the leg as straight as possible. Also, pulling too hard on the leg can overstretch the hamstring and potentially lead to injury. Always apply a gentle and controlled pull.

Breathing

Inhale deeply as you prepare to lift the leg. Exhale as you gently pull the leg towards your chest, using the breath to help you relax and deepen the stretch. Inhale again as you release the leg, and exhale as you set it down. Continue this breathing pattern as you switch to the other leg.

Muscle Focus

Primary Focus Area

Hamstrings, Hip Flexors