Exercise guide
Raised Leg Knee Flexor Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
This unilateral stretch targets the hamstrings and glutes by using elevation to isolate the posterior chain. It is highly effective for improving hip mobility and relieving tension in the lower back and legs.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright facing a step, bench, or low platform.
- Place the heel of your target leg on the step with the knee straight but not locked.
- Keep your standing leg stable with a slight bend in the knee and toes pointing forward.
- Square your hips and shoulders so they are directly facing the elevated leg.
How to do it
- Inhale and lengthen your spine, pulling your shoulders back and down.
- Exhale as you hinge forward from the hips, leading with your chest toward your knee while maintaining a flat back.
- Hold the peak stretch for 20-30 seconds, breathing deeply into the back of the leg.
- Slowly return to the starting position and repeat on the opposite side.
Form checklist
- Keep your back flat; avoid rounding your spine to reach further.
- Ensure the toes of the elevated foot are pointed toward the ceiling.
- Hinge from the hip joint rather than bending at the waist.
- Keep your hips square to avoid rotating away from the stretch.
Pro tips
- Push your hips back as if trying to touch a wall behind you to maximize the stretch in the upper hamstring and glute tie-in.
- Contract your quadriceps on the elevated leg to trigger reciprocal inhibition, which helps the hamstrings relax and lengthen.
Make it harder
- Increase the height of the step or platform to deepen the angle of the stretch.
- Gently pull your toes toward your shin (dorsiflexion) to increase the stretch through the calf and entire posterior chain.
Frequently asked
- What muscles does the raised leg knee flexor stretch work?
- The raised leg knee flexor stretch primarily targets the glutes and hamstrings, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the raised leg knee flexor stretch?
- The raised leg knee flexor stretch requires no equipment — just your body weight.
- Is the raised leg knee flexor stretch good for beginners?
- Yes. The raised leg knee flexor stretch is a beginner-friendly movement and a strong foundation to build on.
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