The leg up hamstring stretch is a passive supine hamstring stretch where you lie on your back near a doorframe or wall and rest one leg vertically against it (or use a strap to hold the leg up). The position allows gravity and time to deepen the stretch without active effort, making it one of the gentlest hamstring stretches.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Passive hamstring stretch — gentle and effective
- Allows long holds without active effort
- Adjustable depth based on distance from wall
- Excellent for tight hamstrings
- Calming and restorative
- Works at home with just a wall
How to perform
- Lie on your back next to a doorframe or wall corner with your right hip aligned to the wall edge.
- Extend your right leg straight up the wall or doorframe. Your leg should be vertical.
- Keep your left leg extended through the doorway or along the floor.
- Press your right heel into the wall to engage the leg slightly.
- Adjust your distance from the wall to control the stretch intensity.
- Hold for 30 seconds to 2 minutes. Breathe deeply and let gravity deepen the stretch.
- Switch sides and repeat.
- Alternative: lie on the floor and use a strap looped around your foot to hold the leg up.
FRONT VIEW
BACK VIEW
Hamstrings
Primary