Mobility
Seated Hamstring Stretch
The seated hamstring stretch targets the back of your thigh with a gentle forward lean over one extended leg. It helps you practice comfortable hip flexibility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on the floor with one leg extended in front of you.
- Bend your other leg so its foot rests near the inside of your extended thigh.
- Lean your torso toward the extended leg by folding at your hips.
- Hold this position.
- Slowly return your torso upright.
- Repeat on the other side.
Form cues
- Let your shoulders relax.
- Keep your toes relaxed.
- Breathe slowly throughout the hold.
Common mistakes
- Rounding your back to reach fartherKeep your chest open, using a folded towel under your hips if sitting tall is difficult.
- Locking the extended kneeAllow a slight knee bend instead of pressing the knee firmly into the floor.
- Pulling yourself toward your footRest your hands lightly on your leg or the floor rather than using them to pull deeper.
Safety
Forcing the stretch or bouncing can strain the hamstring. A deep stretch may also provoke nerve symptoms such as tingling or shooting pain down the leg.
- Stop at mild tension in the back of your thigh, not pain.
- Keep the hold still rather than bouncing.
- Come out of the stretch if you feel tingling, numbness, or shooting pain.
If you have a recent hamstring injury or persistent back or leg symptoms, ask a physiotherapist or doctor about a suitable version.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides.