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Seated Hamstring Stretch
A bodyweight static stretch that lengthens the hamstrings to improve lower body flexibility and reduce tension; commonly used in warmups or mobility routines for better hip mobility and posture.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves
Accessory Muscles
Glutes, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius, Soleus
Glutes
2/10Glute Max
Lower Back
1/10Erector Spinae
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
10-30 seconds • Rest briefly between holds
How to Perform
Sit on the floor with one leg extended straight ahead, heel on the ground, toes flexed back. Bend the other leg, placing the foot against the inner thigh of the extended leg, back straight.
- Flex the toes of the extended leg toward your shin.
- Hinge forward at the hips, keeping your back straight and chest lifted.
- Reach your hands toward your ankle, shin, or toes until you feel a gentle stretch in the hamstring.
- Hold the position steadily, breathing deeply.
- Return to upright slowly.
- Switch legs and repeat.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back straight
- Flex toes back
- Reach with chest
- Breathe steadily
- Feel gentle pull
Breathing
Inhale deeply through the nose, exhale slowly through the mouth to relax into the stretch; maintain steady breaths throughout the hold.
Tempo
0-30-0
Range of Motion
Hinge from hips until you feel mild tension in the back of the thigh, with extended leg straight but knee soft, back neutral without rounding.
Safety
Safety Notes
- Avoid if acute lower back pain or hamstring injury
- Do not bounce or force the stretch
- Keep knee slightly bent to avoid hyperextension
- Ease out if sharp pain occurs
- Consult professional for disc issues
Spotting
Not required; self-perform safely in open space.
Common Mistakes
- Rounding the back
- Bouncing in stretch
- Locking the knee
- Leaning with head first
- Holding breath
- Pushing past discomfort
When to Avoid
- Acute hamstring strain
- Lower back disc issues
- Recent hip surgery
Flexibility Needed
- Basic hip flexion
- Ability to sit on floor
Build Up First
- None; suitable for beginners
Also known as
Seated Forward Bend, Single Leg Hamstring Stretch, Chair Hamstring Stretch
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