Lying Hamstring
The Lying Hamstring targets the Hamstrings and suits expert-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves assist as stabilizers throughout the range of motion.
How to Lying Hamstring
- 1
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.
- 2
With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
- 3
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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Hamstring work?
The Lying Hamstring primarily works the Hamstrings. Secondary muscles include the Calves, which assist during the movement.
Is the Lying Hamstring good for beginners?
The Lying Hamstring is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Lying Hamstring?
You need other to perform the Lying Hamstring. Most commercial gyms will have this available.
Track Your Progress
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