Assisted One Leg Extension

Description

How to Do Assisted One Leg Extension

1. 1
   Setup

   Lie supine on a mat with one knee bent, foot flat on the floor, and the other leg extended straight.

2. 2
   Setup

   Place your hands behind the thigh of the extended leg, just above the knee, or behind the calf if more flexible.

3. 3

   Exhale as you gently pull the extended leg towards your chest, keeping the knee straight and the hip of the supporting leg stable.

4. 4

   Feel the stretch in your hamstring and glute. Hold the position for the prescribed duration, breathing deeply and steadily.

5. 5

   Slowly release the leg back to the starting position with control. Repeat on the other side.

Tips

• Keep your lower back pressed into the mat throughout the stretch to prevent arching and maintain spinal alignment.
• Focus on relaxing into the stretch with each exhale, allowing your muscles to lengthen gradually without forcing the movement.
• If you can't keep your extended leg perfectly straight, a slight bend in the knee is acceptable, but actively strive to straighten it over time.
• Avoid bouncing or using momentum to pull your leg; use slow, controlled movements to prevent injury and promote effective stretching.

Common Mistakes

• ×Rounding the lower back during the pull reduces the hamstring stretch; instead, keep your lumbar spine flat against the floor.
• ×Bending the knee excessively diminishes the hamstring stretch; actively try to straighten the knee as much as possible while pulling.
• ×Holding your breath creates tension and hinders flexibility; remember to breathe deeply and slowly throughout the stretch to aid relaxation.