Why should I keep my leg slightly bent?

Keeping a slight bend protects the knee joint and ensures the stretch is felt in the center of the hamstring muscle rather than behind the knee.

How often should I perform this stretch?

For best results, perform this stretch daily or after any lower body workout when your muscles are warm.

If your flexibility is limited, loop a towel or a resistance band around your mid-foot or thigh to assist with the pull.

Improve your flexibility and relieve lower back tension with our step-by-step guide to the bent-leg hamstring stretch.

Lie flat on your back on a firm surface with both legs extended.
Bend one knee and grasp the back of your thigh with both hands, pulling the knee toward your chest.
Slowly attempt to straighten the leg toward the ceiling while maintaining a slight bend in the knee to focus tension on the muscle belly.
Flex your foot toward your shin to deepen the stretch through the lower hamstring and calf.
Hold the position for 30 seconds while maintaining deep, diaphragmatic breathing.
Lower the leg slowly to the starting position and repeat the process on the opposite side.

Locking the knee completely, which places unnecessary stress on the joint.
Lifting the lower back off the floor, which reduces the effectiveness of the stretch.
Holding your breath, which prevents the muscles from relaxing into the movement.
Pulling the leg too aggressively rather than using a steady, controlled tension.

Hamstrings · Strength