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Lying Hamstring Stretch

Stretch It: Lying Hamstring Stretch

After a long run or a good leg workout, my hamstrings always feel tight. This is one of my favorite stretches for hamstrings called the Lying Hamstring Stretch. Here's how to do it:

  • Lie on your back and lift your right knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
  • Slowly extend your knee as you straighten your legs (get as straight as possible, but not so much that it hurts) while trying to keep it close to chest.
  • Hold stretch for 30 seconds.
  • Repeat with opposite leg.

Fit's Tip: Beginners should bend the leg not being stretched at the knee (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the leg not being stretch straight on the ground. Don't feel bad if your leg isn't as close to your face as it is in the image above; normal range of motion in this direction for the hamstring is about 80 to 90 degrees, meaning the leg is perpendicular to the floor.

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