PIR / PFS for the Hamstrings
stretchhipintermediateHamstring length
4 × 25s
An illustration is coming soon. Follow the step-by-step instructions below.
How to do it
- Supine, raise the straight leg to the hamstring barrier (first palpable resistance).
- Barely contract the hamstrings (press the heel down toward the table) for 20 to 30 s (PIR) or 8 to 10 s maximal (PFS).
- Relax completely; allow the leg to move further into hip flexion through relaxation.
- For PFS, use a strap around the foot (or your hands behind the thigh) to draw the leg smoothly into the new stretch range and hold ~15 s, then rest ~20 s.
- Repeat 3 to 4 times into progressively greater range.
Form cues
- Keep the knee straight and the opposite leg down.
- Shortened hamstrings contribute to the posterior pelvic tilt / sway-back posture; restore length to allow neutral pelvis.
- Relax fully between repetitions; gains taper after ~4 cycles.
Muscles worked
Stretches: hamstrings
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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