Supine Hamstring Stretch: Support the Thigh Gently

The supine hamstring stretch lets the floor support your trunk while you adjust one leg. Its purpose is to explore a comfortable sensation behind the thigh, not to force the knee straight or pull the leg as close as possible.

Build a supported starting position

Lie face up with both knees bent and both feet on the floor. Lift one thigh toward you while the other foot stays grounded. Hold behind the lifted thigh below the knee. If reaching is difficult, place a towel around the thigh and hold its ends.

Move the knee without pulling the joint

Keep the thigh supported and slowly straighten the lifted knee until you notice a comfortable stretch behind the thigh. The knee may remain bent. Ease the foot away and let the leg return a little if the sensation becomes sharp, intense or difficult to control.

Keep the rest of the body quiet

Let the head and shoulders rest. Keep the grounded foot relaxed and avoid pushing the lower back hard into the floor. Breathe normally. The useful range is the one where you can keep the thigh supported without gripping the kneecap or dragging the leg toward you.

Understand what the evidence can show

The AAOS hip conditioning guide supports the leg behind the thigh, offers a towel around the thigh and warns against pulling at the knee joint. A systematic review indexed by PubMed found that several hamstring stretching positions and techniques increased range of motion, but the study quality was generally poor and no single best method could be identified.

Choose the version that fits today

This floor supported option differs from the seated hamstring stretch because the trunk rests while the knee changes angle. Use the beginner mobility guide to place either version in a short practice. Greater range is not automatically better.

Stop before the stretch becomes a warning

Stop for sharp or increasing pain, numbness, tingling, cramping that does not settle or symptoms traveling below the knee. If you have a recent injury, surgery or clinician directed restriction, use the position and amount prescribed for you.