Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Assisted Lying Hamstring Stretch

Effectively stretch your hamstrings with this assisted lying stretch. Improve flexibility, reduce tightness, and enhance range of motion safely.

Beginner

Isolation

Static

1 min per set30s rest

Thighs

Assisted

Description

A stretching exercise where you lie on your back, raise one leg, and gently pull it towards your chest to stretch your hamstring.

How to Do Assisted Lying Hamstring Stretch

1
Setup
Lie supine on a mat, keeping your head, upper back, and hips pressed firmly against the floor.
2
Setup
Bend one knee, placing your foot flat on the floor, while extending the other leg straight on the mat.
3
Gently raise the extended leg towards the ceiling, keeping it as straight as possible, and grasp behind your thigh or calf with both hands, or use a strap wrapped around your foot.
4
Slowly pull the raised leg further towards your chest, feeling a stretch in the posterior aspect of your thigh, until you reach a comfortable but challenging point.
5
Hold this stretched position for the prescribed duration, breathing deeply and allowing your muscles to relax into the stretch.
6
Release the leg slowly and return it to the starting position, then repeat the stretch on the opposite side.

Tips

Breathe deeply and rhythmically throughout the stretch to help your muscles relax, which can increase your range of motion over time.
If you struggle to reach your leg, use a towel or a stretching strap wrapped around the arch of your foot to assist in pulling the leg closer.
Keep your lower back pressed into the floor to ensure the stretch is focused on the hamstring and not compensated by tilting your pelvis.
Maintain a micro-bend in the knee of the stretching leg if your hamstring flexibility is very limited, gradually working towards a straighter leg as flexibility improves.

Common Mistakes

×Rounding the lower back: Avoid arching or lifting your lower back off the floor by actively pressing your lumbar spine down, ensuring the stretch targets the hamstring effectively.
×Bouncing into the stretch: Never use ballistic or jerky movements; instead, gently and slowly ease into the stretch to prevent muscle strain or injury.
×Hyperextending the knee: Do not lock out your knee; maintain a slight, soft bend in the knee joint to protect it while still achieving an effective hamstring stretch.

Variations

Isolation

Assisted Prone Hamstring

Strengthen your hamstrings with the Assisted Prone Hamstring curl. Lie face down and use a band or partner to curl your heels towards your glutes,

Intermediate

ThighsHamstringsAssisted

Isolation

Hamstring Stretch

Improve flexibility and relieve tightness in your hamstrings with this effective bodyweight stretch.

Beginner

ThighsHamstringsBody weight

Isolation

Leg Up Hamstring Stretch

Improve hamstring flexibility with the Leg Up Hamstring Stretch. Lie on your back, extend one leg towards the ceiling, and gently pull it for a deep,

Beginner

ThighsBody weight

Isolation

Kneeling Toe Up Hamstring Stretch

Gently stretch your hamstrings with this kneeling toe-up stretch. Improve flexibility and reduce tightness in the back of your thighs with a simple

Beginner

ThighsBody weight

Related Exercises

Isolation

Roll Hamstrings and Glute Sitting on Floor

Effectively release tension and improve flexibility in your hamstrings and glutes with this foam rolling technique.

Beginner

ThighsRoll

Compound

Assisted Inverse Leg Curl

Strengthen your hamstrings with the Assisted Inverse Leg Curl, a unique exercise using arm support to focus on powerful leg flexion and posterior chain

Intermediate

ThighsHamstringsAssisted

Isolation

Tiger Tail Hamstring

Improve hamstring flexibility and reduce muscle soreness with the Tiger Tail Hamstring stretch.

Beginner

ThighsBody weight

Isolation

Single Straight Leg Stretch

Improve flexibility and relieve tension in your hamstrings, glutes, and lower back with the Single Straight Leg Stretch. A gentle, effective floor stretch.

Beginner

ThighsGluteus MaximusBody weight