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Partner Leg Up Stretch being performed with proper form
Partner Leg Up Stretch demonstration video — proper form for the full movement.

How to do a Partner Leg Up Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
1,581
Popularity Rank
1204th
Difficulty
Advanced
Hamstrings Strength
53 mSCORE 94th
Equipment Required
Bodyweight-only

Workouts with Partner Leg Up Stretch

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    None

    Instructions for Proper Form

    Partner Leg Up Stretch is an assisted stretching exercise aimed at improving hamstring flexibility. One partner lies down while the other gently lifts their leg to stretch the hamstring. This exercise is beneficial for improving range of motion and relieving tension in the lower body. The assistance from a partner allows for a deeper and more controlled stretch compared to solo variations.

    1. Partner 1: Sit on the floor, and cross one leg under the other such that the side of your foot is on the ground, and your opposite leg is extended in front of you.
    2. Partner 2: Position yourself behind your partner with your feet together.
    3. Partner 1: Reach both hands behind yourself and your partner’s legs. Hold your own hand to keep your arms in that position behind your partner.
    4. Partner 1: Raise your straight leg up towards your partner.
    5. Partner 2: Engage your core for balance, and lean over your partner to grasp their leg with both hands.
    6. Partner 2: Slowly raise your partner’s leg to facilitate a hamstring stretch.
    7. Partner 1: Communicate with your partner when you feel a stretch in your hamstring, and hold that position for the duration of the exercise.
    8. Partner 1: Switch sides, and repeat.
    9. Switch positions with your partner, and repeat.

    Alternatives & Variations to Partner Leg Up Stretch

    Filter By

    1. 1. Standing Forward Bend

      Photo of Standing Forward Bend being performed
      4.2 mSCORESWAPPED 16 TIMES

      Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.

    2. 2. Seated Forward Bend

      Photo of Seated Forward Bend being performed
      12.2 mSCORESWAPPED 14 TIMES

      Seated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.

    3. 3. Single Leg Straight Forward Bend

      Photo of Single Leg Straight Forward Bend being performed
      6.8 mSCORESWAPPED 7 TIMES

      Single Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.

    4. 4. Kneeling Hamstring Stretch

      Photo of Kneeling Hamstring Stretch being performed
      5.7 mSCORESWAPPED 7 TIMES

      Kneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.

    5. 5. Partner Hamstring Stretch

      Photo of Partner Hamstring Stretch being performed
      7.8 mSCORESWAPPED 6 TIMES

      Partner Hamstring Stretch is a flexibility exercise that primarily targets the hamstrings. By performing this stretch with a partner, you can achieve a more effective and deeper stretch compared to doing it alone. The partner can help control and increase the stretch gently, which can help improve flexibility, range of motion, and relieve muscle tightness in the hamstrings.

    6. 6. Downward Dog

      Photo of Downward Dog being performed
      8.4 mSCORESWAPPED 6 TIMES

      Downward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.

    7. 7. Seated Leg Curl

      Photo of Seated Leg Curl being performed
      98.8 mSCORESWAPPED 3 TIMES

      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    8. 8. Kettlebell Swing

      Photo of Kettlebell Swing being performed
      87.3 mSCORESWAPPED 2 TIMES

      Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

    9. 9. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
      80.8 mSCORESWAPPED 2 TIMES

      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    10. 10. Lying Hamstrings Curl

      Photo of Lying Hamstrings Curl being performed
      95.8 mSCORESWAPPED 2 TIMES

      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.