Seated Hamstring Stretch: Stretch the back of your thigh.
Straighten one leg, place your other foot against the inside of that leg, then slowly lean toward the straight leg, folding from your hips, to stretch the back of your thigh.
How to fix it
- Straighten one leg and place your other foot against the inside of that leg.
- Slowly lean toward your straight leg.
- As you lean, fold forward from your hips.
The app guides each stretch for 30 seconds at a time
When you add a stretch to your routine, the app guides you through 30 seconds on each side, one side at a time, and you can adjust the time yourself.
Get GYMKC on the App StoreWhere do you place the bent leg's foot?
It varies by source. Some sources say to place the sole of the bent leg against the inner thigh of the straight leg, and others say to place it at the knee of the straight leg. Either way, keep one leg straight and place the sole of the bent leg against the inside of the straight leg.
See this exercise in detail
More on the same body part
Sources
- Zmijewski P et al., Journal of Human Kinetics (2020)
- Durukan E et al., BMC Sports Science, Medicine and Rehabilitation (2025)
- Marinho DA et al., Sports Medicine International Open (2017)
- Liyanage E et al., International Journal of Exercise Science (2024)
- Ahn JO et al., Hong Kong Physiotherapy Journal (2020)
- Sullivan MK et al., Medicine and Science in Sports and Exercise (1992)
- ACE, Exercise Library · Modified Hurdler's Stretch
- UMass Memorial Health, Health Library · Seated Hamstring Stretch
- Aurora Health Care, Lower Extremity Stretching Home Exercise Program
- Spine-health, Easy Hamstring Stretches
This article 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.