PNF Stretch: Hamstrings I

Beginner I
(15 Reviews)
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David shows you how to easily and effectively stretch your hamstrings using the PNF technique, encouraging the release of tightness and tension and increasing flexibility in the hamstrings. This stretch is great for a variety of people, including athletes, runners, office workers and those trying to ease lower back pain.


  • Strap


  • Hips
  • Flexibility
  • Legs and Feet
  • Lower Back


  • PNF
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care
May 12, 2020

Hi David, thanks for another great video. I do have a question (always unclear for me): when you can't fully stretch your legs yet (tight hamstrings and such), is it best to either keep the knee bent so the leg can still be rather vertical, or stretch the leg out but that means it will be at a certain angle to the ground? Also, is it the endgoal to lock your knee at all (for example when pushing away)? Thanks!

Comment Replies

David Procyshyn
May 12, 2020

Hello there! Good questions. There is no black and white answer - it depends on what you're going for. Muscles can be tight or flexible in certain areas. For example, you can feel more tightness in the back of your knees when stretching the hamstrings, than anywhere else. The only way to release the muscles behind the knee is to straighten the knee joint. It doesn't matter what angle your leg is at - it's more important that your lower spine is not rounded. What I would recommend is that, as much as possible, straighten the leg fully and ensure that your lower back is slightly rounded forward.

January 5, 2021

I have the same problem. I can't get a straightened leg very far off the floor. Holding it at such a low angle requires a very strong pull on the strap, which is excruciatingly intense on my hamstrings. I couldn't produce the gentle stretch that the exercise calls for, and I certainly couldn't release the tension in muscles that were screaming at me. After chatting with Ron Stewart, I figured out what works best for me is to support the heel of my raised, straightened leg on a stool. (I tried different pieces of furniture until I found something at the "right" height.) Now, instead of pulling really hard on the strap just to hold up my leg, I can use the strap to precisely adjust the intensity of the stretch in my supported, fully-extended leg.

February 9, 2020

That was really powerful and GREAT for tight hamstrings.