Lying Hamstring

طريقة الأداء

1. 01Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
2. 02With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
3. 03Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.

نقاط الأداء الصحيح

• —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.