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Seated Single-Leg Hamstring Stretch
A bodyweight static stretch that lengthens the hamstrings to improve flexibility and range of motion; used for mobility, reducing tightness, and preventing lower back strain.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes, Lower Back
Accessory Muscles
Calves
Popularity Score
7
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
Glutes
4/10Glute Max
Lower Back
3/10Erector Spinae
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
30-60 seconds • Rest between sides or sets
How to Perform
Sit on the floor with one leg extended straight and the other bent with foot against the inner thigh. Keep your back straight and hands on the extended leg or floor.
- Bend one knee and place the sole against the inner thigh of the extended leg.
- Keep the extended leg straight with toes pointing up.
- Inhale deeply, then exhale and hinge forward from the hips.
- Reach hands toward the foot or shin while keeping back straight.
- Hold the position feeling a gentle stretch in the hamstring.
- Breathe deeply and relax into the stretch for 20-30 seconds.
- Return to upright and switch legs.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back straight
- Toes point up
- Relax into stretch
- Feel gentle pull
Breathing
Inhale to prepare, exhale to deepen the stretch; maintain steady breaths while holding to relax the muscle.
Tempo
5-20-0
Range of Motion
Hinge forward until a gentle stretch is felt in the back of the thigh, with knee slightly soft and back straight; avoid rounding the spine.
Safety
Safety Notes
- Avoid sharp pain; stop if it occurs
- Do not bounce
- Consult professional for back or hamstring issues
- Keep knee soft, not locked
- Use mat for comfort on hard floors
Spotting
No spotting required; self-paced stretch.
Common Mistakes
- Rounding lower back
- Bouncing into position
- Locking the knee
- Pushing past comfort
- Uneven leg positioning
When to Avoid
- Acute hamstring strain
- Herniated disc
- Lower back pain
- Recent knee injury
Flexibility Needed
- Basic hip flexion
- Knee extension range
Build Up First
- None; suitable for all levels with modifications
Also known as
Seated Hamstring Stretch, Single-Leg Seated Stretch, Floor Hamstring Stretch, Single-Leg Straight Forward Bend
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