Single Straight Leg Stretch

Single Straight Leg Stretch Exercise Description

The Single Straight Leg Stretch (also called “Scissors”) is a mat-based, bodyweight stretch that emphasizes the hamstrings of the lifted leg while the core maintains trunk and pelvic control. Performed supine with an alternating scissor motion, it blends a dynamic posterior-thigh stretch with abdominal engagement to keep the lumbar spine supported. You may also feel gentle lengthening through the front of the hip on the lowering leg as it reaches away from the body. The goal is smooth, controlled leg movement without tugging, arching, or rocking the pelvis. This drill builds precise control of hip flexion and extension while encouraging long lines through the legs and steady, comfortable breathing.

Muscle Groups: Hamstrings
Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Hip Extensors, Knee Flexors
Joint Involvement: Single-joint
Muscle Location: Inner Hamstring, Outer Hamstring
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Male

How To Do The Single Straight Leg Stretch Exercise

‘- Lie on your back, legs long, ribs down, arms by your sides.
– Engage your abdominals; gently nod the chin and curl head/shoulders off the mat.
– Lift one leg toward the ceiling (as close to vertical as comfortable); keep the opposite leg hovering long off the floor.
– Hold behind the thigh or calf of the lifted leg—avoid the back of the knee; relax shoulders and keep scapulae drawn down.
– Keep pelvis level and low back heavy on the mat; avoid arching or tilting.
– Exhale to gently draw the lifted leg toward you as the other leg reaches away; move only to a comfortable range.
– Switch legs in a controlled scissor motion, maintaining steady trunk position and relaxed neck/jaw.
– Breathe continuously; match breath to movement without holding.
– Modify by keeping the head down or allowing a slight knee bend if hamstrings are tight.
– Option: dorsiflex the ankle of the lifted leg to increase posterior chain tension while maintaining control.

Single Straight Leg Stretch Tips

‘- Keep your ribs down and abdominals engaged before you lift the legs.
– Curl your head and shoulders off the mat with a gentle chin nod, not a jab forward.
– Lift one leg only as close to vertical as is comfortable, keeping the other leg long and hovering off the floor.
– Hold behind your thigh or calf and avoid placing your hands directly behind the knee.
– Relax your shoulders and draw your shoulder blades down as you hold the leg.
– Keep your pelvis level and your low back heavy on the mat to avoid arching or tilting.
– As you exhale, gently draw the lifted leg toward you while the lowering leg reaches away in a long line.
– Switch legs in a smooth, controlled scissor motion without rocking the trunk or pelvis.
– Maintain a relaxed neck and jaw and breathe continuously, matching the rhythm of your breath to the leg changes.
– If hamstrings are tight, keep the head down or allow a slight knee bend; you can also dorsiflex the lifted ankle to increase tension while staying in control.

Single Straight Leg Stretch Beginner Introduction

The Single Straight Leg Stretch (also called “Scissors”) is a mat-based, bodyweight movement that blends a strong stretch for the back of the thigh with steady work through the abs. Performed lying on the back, one leg reaches upward while the opposite leg extends away from the body in a smooth, alternating pattern that resembles a pair of scissors. Throughout the motion, the mid‑section supports the lower back and keeps the hips and ribcage steady against the floor.

This controlled stretch often brings a clear sensation along the lifted leg’s hamstrings, with a lighter feeling of length through the front of the hip on the lowering side. The exercise highlights coordination between hip flexion and hip extension, encouraging long, energized legs rather than forceful pulling. Breathing stays continuous and easy, helping the neck and shoulders remain relaxed while the core does the main stabilizing work. Overall, this drill emphasizes precision, rhythm, and gentle control rather than intensity or speed.