Lying Hamstring is an exercise that focuses on stretching the hamstring muscles. It is done by lying on your back with your legs extended. Your partner kneels beside you and holds your ankle while you raise your leg up towards the ceiling. They then push your leg towards your chest until slight discomfort is felt. You then actively push back against their resistance for 6 seconds before relaxing and allowing them to gently push your leg towards your head. This exercise should be done for each leg to ensure balanced development.
To incorporate the Lying Hamstring exercise into your workouts, follow these steps:
1. Warm up: Before starting the exercise, make sure to warm up your muscles with some light cardio and dynamic stretches.
2. Set up: Lie on your back with your legs extended. Have your partner kneel beside you and hold your ankle.
3. Starting position: Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if needed. This will be your starting position.
4. Stretching: Instruct your partner to push your leg towards your chest just far enough so you feel slight discomfort. Hold the stretch for 10 seconds.
5. Active resistance: After 10 seconds, actively push back against your partner's resistance for 6 seconds. This will engage your hamstring muscles and enhance the stretch.
6. Relax and switch sides: Relax your leg and allow your partner to gently push the leg towards your head. Be sure to communicate with your partner and inform them when the stretch feels adequate to prevent injury or overstretching. Once complete, switch sides and repeat the exercise for the other leg.
7. Repeat and progress: Aim to perform 2-3 sets of the Lying Hamstring exercise, gradually increasing the duration of the stretch and the resistance applied by your partner as you become more comfortable and flexible.
8. Cool down: After completing the exercise, cool down with some static stretches and deep breathing to relax your