Chair Seated Hamstring Stretch
Relieve tight hamstrings with this simple seated stretch. Perfect for any fitness level; do it right from your chair!
The Chair Seated Hamstring Stretch mainly works the hamstrings, with help from the lower back and calves / shins. You'll need: chair.
Required Equipment
Chair Seated Hamstring Stretch Muscles Worked
Primary
Hamstrings
Secondary
Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Chair Seated Hamstring Stretch Variations and Alternatives
How to do the Chair Seated Hamstring Stretch
Begin by sitting on the edge of a chair with your feet flat on the ground.
Extend one leg straight out in front of you with the heel on the ground and the toes pointing upwards.
Sit up tall with your back straight and core engaged.
Slowly lean forward at the hips, reaching towards the toes of your extended leg. Ensure you keep your back straight and avoid rounding it.
You should feel a gentle stretch along the back of your extended leg, particularly in the hamstrings.
Hold the stretch for 20-30 seconds, breathing deeply to help deepen the stretch without bouncing or pushing to the point of pain.
Slowly return to the starting position.
Repeat the stretch for the same duration on the opposite leg.
Perform this stretch 2-3 times on each leg.
Note: The effectiveness of this stretch comes from properly hinging at the hips and maintaining a straight back. Stretch to the point of mild discomfort, not pain. If you feel any sharp pain, stop the exercise and adjust your position.
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Chair Seated Hamstring Stretch FAQs
What muscles does the Chair Seated Hamstring Stretch work?
The Chair Seated Hamstring Stretch mainly works the hamstrings, with help from the lower back and calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Chair Seated Hamstring Stretch?
Chair.
What workout day should the Chair Seated Hamstring Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Hamstring Stretch variations and alternatives?
Similar exercises include the Hamstring Stretch, Alternating Supine Hamstring Dynamic-Stretch, Chair Hip-Flexor Stretch and Hamstring Stretch Version II.
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