Supine Hamstring Stretch

Stretches the back of the thighs (hamstrings), which are usually tight in many people. Tight hamstrings can contribute to lower back pain by pulling the pelvis and spine into a kyphotic or ‘’flat back’’ posture. Tight hamstrings are also more prone to getting strained or pulled during sports or everyday activities.

Exercise mat


  1. Lie on your back with one leg bent and the other straight.
  2. Without holding the leg, pull it towards your head. You will feel your hamstring stretching.
  3. Place both your hands behind your thigh and slowly walk your hands up toward the ankle. This will gently pull your leg even more towards your head.
  4. Hold the stretch for 15 - 30 seconds. Continue to breathe normally. Do the other leg.

Performance tips:

  1. Keep your leg as straight as you can without feeling any pain.
  2. Keep buttocks on the floor.
  3. Do not allow your back to curl.
  4. Everyone has a different level of flexibility. Do not force your leg to be pulled as far as the model in the picture if you feel any sort of pain in your muscles.
  5. If you flex your foot, you will also feel a stretch in the calf.

Holding the positions for eight slow counts on each leg makes one set. Do four to six sets.

Go to Common Exercises...