Active Hamstring Stretch

hip mobility exercises Hamstrings, neural mobility

Active hamstring stretch using reciprocal quad activation for functional range.

Execution

1. Supine with one leg extended on the floor
2. Actively raise the other leg with the knee straight
3. Keep ankle dorsiflexed
4. Hold 2-3 seconds at the top, lower slowly
5. 3 sets x 10-12 reps per leg

Cues

• Contract the quad to keep the knee straight
• Pelvis stays heavy on the floor
• Move slowly through the range

Common Errors

• Knee bending
• Pelvis lifting
• Using momentum

Progressions

• Active -> Assisted with band -> PNF contract-relax -> Straight leg lowering

Related Patterns

• posterior pelvic tilt