Leg-Up Hamstring Stretch

طريقة الأداء

1. 01Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
2. 02Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
3. 03Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.