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Exercise 1576 · REF sU5BrfP

Leg Up Hamstring Stretch exercise animation

Leg Up Hamstring Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

This stretch isolates the hamstrings by lifting one leg while keeping the other flat, using the raised leg's position to control exactly how much tension goes into the muscle. It's a straightforward way to work on hamstring flexibility before squats or deadlifts where tight hamstrings can limit hip hinge depth.

How to Do the Leg Up Hamstring Stretch

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

Muscles Worked

The Leg Up Hamstring Stretch primarily targets the Hamstrings, with Glutes as the primary synergist muscle group.

More Upper Legs Exercises

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More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Leg Up Hamstring Stretch work?
The Leg Up Hamstring Stretch primarily targets the hamstrings, with the glutes as the main supporting muscle group.
What equipment do I need for the Leg Up Hamstring Stretch?
The Leg Up Hamstring Stretch is done with no equipment — just body weight.
What's a good alternative to the Leg Up Hamstring Stretch?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.