PA - Wide Bent Leg Extension (lying)


Wide Bent Leg Extension (lying) (Beginner)

Use this space to keep track of your progress on this exercise.
e.g. I have much more resistance on my right side compared to my left side in this movement.

select to toggle resistance flexibility/strength training

Start Stretch HerePosition One
Wide Bent Leg Extension (lying) - Starting Stretch Position
Stretching happens throughout the movement, not just at the end position.
Continuously resist while moving from position one into position two.
End Stretch HerePosition Two
Wide Bent Leg Extension (lying) - Ending Stretch Position
Continue to resist in position two. You won’t get a stretch without resistance.
Stretching without resistance can lead to injury.

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.

Resistance Flexibility Training

Begin in position one and resist 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.

Resistance Strength Training

Begin in position two and resist while moving 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.


Natural breathing is the best way to breathe when Resistance Stretching. Your body knows how to breathe, you simply have to let it show you. Learn more...


This type of stretch can help to increase the flexibility and strength of the muscles on the back inside your hips, legs, feet, and torso. This stretch can also help to improve the health of your pancreas and spleen, your production of enzymes, digestion, energy levels, and decrease fascia. Psychologically, this type of stretch can help you develop temperance, prioritization, empathy, communication, and playfulness while dismantling martyrdom.

Inflexibility in this meridian muscle group may be show up as...
Spleen Problems
Learn More


Training Archive Preview

Start your free trial to watch video

wheel The Genius of Flexibility