Leg-Up Hamstring Stretch

Estiramiento de Isquiotibiales con Pierna Elevada

beginnerStretchingisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

hamstrings

Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
Extend 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).
Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

Acuéstate boca arriba, flexiona una rodilla con el pie en el suelo para estabilizar la columna.
Extiende la otra pierna al aire. Si estás tenso, no podrás enderezarla completamente. Extiende la rodilla para que la planta apunte al techo.
Endereza lentamente la pierna y luego tírala hacia la nariz. Cambia de lado.