Seated Hamstring Stretch
How to do it
Starting position
- Sit on the floor and extend one leg straight forward.
- Bend the other leg and place the sole of that foot against your inner thigh.
- Sit upright so both sit bones touch the floor.
- Place both hands on the thigh or shin of the extended leg.
Movement
- Keep your chest up and slowly lean your upper body forward.
- Lower down as if touching your belly button to your thighs.
- Hold your toes with your hands or lightly wrap your hands around your ankles.
- Hold the position for 20 sec to 45 sec.
Breathing
Take a long exhale as you lower down and breathe comfortably while holding the position.
Trainer tips
- Straighten one leg and hinge forward from your hips
- Keep soft knees with a slight bend
Cautions
- If your back rounds excessively, it strains your spinal discs. Keep your chest open and maintain the feeling of folding at the hips.
- If you straighten your knees excessively, you can injure the joints. Bend your knees very slightly to distribute tension.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Calves · Lower back |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
15 similar exercises
Representative exercise: Seated Hamstring Stretch
- Spine Stretch Forward_Pilates
- Seated Hamstring Stretch on a Chair
- Resistance Band Seated Single Leg Hamstring Stretch
- Seated Hamstring Stretch on a Chair (VERSION 2)
- Seated Forward Reach
- Sitting Head To Knee
- Seated Hands to Feet Hold
- Seated Forward Bend Yoga Pose
- Seated Hamstring Side Stretch
- Seated Cross Body Hamstring Reach
- Janu Sirsasana
- Seated Hamstring Stretch with Chair
- Seated Single Leg Hamstring Stretch
- Sitting Single Straight Back Hamstring Lean
- Seated Alternate Hamstrings Stretch on a Chair
Related exercises
Lying Hamstring Sciatic Nerve MobilizationHarderLying Vertical Hamstring StretchHarderOverhead Lat StretchSimilar exerciseLying Side StretchSimilar exerciseKneeling External RotationSimilar exerciseStanding Hamstring and Calf Stretch with StrapSame muscle · different equipmentMassage Ball Seated Hamstrings ActiveSame muscle · different equipmentFoam Roll Hamstrings and Glute Sitting on FloorSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.