Assisted One Leg Extension

Enhance hamstring and glute flexibility with this supine stretch. Gently pull one straight leg towards your chest for a deep, effective stretch.

BeginnerHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Assisted One Leg Extension

Compound

Cable Standing Hip Extension

Hips · Gluteus Maximus · Cable

Intermediate

Compound

Glute Ham Single Leg Hyperextension

Hips · Body weight

Advanced

Description

A stretching exercise where one leg is extended outwards while the other leg supports the body. The extended leg is then lifted upwards to stretch the hamstring and glute muscles.

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How to do Assisted One Leg Extension

01
Setup
Lie supine on a mat with one knee bent, foot flat on the floor, and the other leg extended straight.
02
Setup
Place your hands behind the thigh of the extended leg, just above the knee, or behind the calf if more flexible.
03
Exhale as you gently pull the extended leg towards your chest, keeping the knee straight and the hip of the supporting leg stable.
04
Feel the stretch in your hamstring and glute. Hold the position for the prescribed duration, breathing deeply and steadily.
05
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.

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Questions

Is Assisted One Leg Extension good for beginners?

Assisted One Leg Extension is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Assisted One Leg Extension?

You need Body weight to perform Assisted One Leg Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Assisted One Leg Extension?

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.

What are common mistakes when doing Assisted One Leg Extension?

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.