PA - Wide Bent Leg Extension (lying)

Wide Bent Leg Extension (lying) (Beginner)

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Start Stretch HerePosition One
Wide Bent Leg Extension (lying) - Starting Stretch Position
Eccentric Stretch
Continuously activate the inner 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 inner backside of your thighs while moving from position one into position two.
End Stretch HerePosition Two
Wide Bent Leg Extension (lying) - Ending Stretch Position
Isometric Stretch
Continue to activate the inner backside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the inner backside of your thighs while remaining in position two.

Target Area

Inner Back Thighs, Medial Hamstrings

Semimembranosus, gastrocnemius, soleus

Getting Into Position

Lie down on your back. Bring one thigh up toward your chest. Grab your heel on one leg with the hand from the same side of your body.

Flexibility Training

Eccentric Stretch

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

Start with your leg bent, with your heel close to your glutes. Continuously kick your heel down toward your glutes as your hand overcomes this force to bring your leg up and out to the side to stretch your medial hamstrings.

Isometric Stretch

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

Strength Training

Concentric Strength

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

Start with your leg elongated. Kick your heel down toward your glutes as you use your arm to slow down this movement to strength train your medial hamstring.

Isometric Strength

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

Video