Instructions

1

Lie supine on your back on a mat or floor with legs extended. Keep your head and upper back relaxed against the surface with arms at your sides or across your chest for stability.

2

Engage your core by drawing your navel toward your spine. Keep one leg extended on the floor for stability while preparing to lift the opposite leg.

3

Lower the raised leg slowly toward the floor in a controlled manner by extending the knee, allowing the rectus femoris to lengthen under tension. Stop just before the heel touches the ground to maintain constant muscle engagement.

4

Press through the working leg to lift it back up to the starting position by contracting the quadriceps and hip flexors. Return to the fully extended leg position at hip height, then repeat the movement for the prescribed repetitions before switching legs.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Tibialis Anterior

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Hamstring Stretch allows you to target the Rectus Femoris with precision. As a foundational Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Improves overall Thighs stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.

Pro Tips

Control the eccentric (lowering) phase of the Hamstring Stretch for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Tibialis Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Hamstring Stretch
Cable Hamstring Stretch
Banded Hamstring Stretch

Hamstring Stretch