BR - Central Straight Leg Extension

Central Straight Leg Extension (Beginner)

Use this space to keep track of your progress on this exercise.
e.g. I have much more resistance on my right side compared to my left side in this movement.

select to toggle flexibility/strength training

Start Stretch HerePosition One
Central Straight Leg Extension - Starting Stretch Position
Eccentric Stretch
Continuously activate the backside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the backside of your thighs while moving from position one into position two.
End Stretch HerePosition Two
Central Straight Leg Extension - Ending Stretch Position
Isometric Stretch
Continue to activate the backside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the backside of your thighs while remaining in position two.

Target Area

Back Thighs, Central Hamstrings, Spine

Semitendinosus, piriformis, gluteus maximus, gastrocnemius

Getting Into Position

Lie down on your back. Bend one leg and straighten the other with a slight bend at your knee. Place both hands behind the thigh of your straightened leg.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the backside of your thighs by naturally resisting and generating tension while moving into position two.

Start in a seated position with your straightened leg close to the ground. Continuously contract your central hamstrings by extending your thigh down toward the ground while you pull your thigh toward your chest to stretch.

Isometric Stretch

Continue to activate the backside of your thighs while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the backside of your thighs by contracting the target muscles as you move into position one.

Start with your thigh near your chest. Contract your hamstrings by extending your thigh down toward the ground as your hands slow down this movement to provide strength training.

Isometric Strength

Continue to activate the backside of your thighs while remaining in position one.

Video