Seated Hamstring Stretch tutorial
The seated hamstring stretch is a simple move to improve the flexibility of the back of the thigh, done on the floor with no equipment. Better hamstring flexibility improves hip movement, reduces strain on the lower back and supports better deadlift and squat technique.
How to perform
- Sit on the floor and extend one leg straight in front of you, toes pointing up.
- Bend the other leg and rest its sole against the inner thigh of the straight leg.
- Sit tall and lengthen your spine.
- Hinge forward from the hips and reach toward the ankle or toes of the straight leg, keeping your back flat.
- Hold for 20-30 seconds at the point where you feel a mild stretch in the back of the thigh.
- Return slowly to sitting and repeat on the other leg.
Breathing: Inhale before you lean in and exhale as you hinge forward; breathe slowly and deeply while you hold.
Key tips
- Focus on bringing your belly toward your thigh rather than touching your toes.
- If your hamstrings are very tight, bend the knee slightly or loop a towel around your foot.
- For better results, stretch after training or a warm-up.
Common mistakes
- Rounding the back to reach the toes.
- Hard-locking the knee and forcing the back of it.
- Bouncing to get a deeper stretch.
Safety: People with a lumbar disc problem or sciatica should stretch very gently with a flat back and stop if they feel shooting pain or numbness in the leg.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
