Seated Knee Slide
Improve hamstring flexibility with Seated Knee Slides! A simple exercise to stretch and loosen tight muscles. Perfect for warm-ups or cool-downs.
The Seated Knee Slide mainly works the hamstrings, with help from the glutes & hips, lower back and calves / shins. You'll need: stretching stick.
Required Equipment
Seated Knee Slide Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Seated Knee Slide Variations and Alternatives
How to do the Seated Knee Slide
Begin by sitting on the floor with your legs extended straight in front of you and your back upright.
Place your hands on the floor behind your body for support, keeping your arms slightly bent.
Bend your left knee and slide your foot along the floor towards your body, stopping when you feel a comfortable stretch in your right hamstring.
Hold this position for a moment, focusing on the stretch in the hamstring of your extended leg.
Slowly slide your left foot back to the starting position, returning to a seated position with both legs straight.
Repeat the exercise with your right knee, sliding it towards your body to stretch the left hamstring.
Make sure to keep your back straight and avoid rounding your shoulders during the exercise. Perform this exercise for several repetitions on each side, holding each stretch for a comfortable duration, typically around 15-30 seconds. The Seated Knee Slide is a good exercise to increase the flexibility of the hamstrings, and it can be included in your warm-up or cool-down routine.
---
Seated Knee Slide FAQs
What muscles does the Seated Knee Slide work?
The Seated Knee Slide mainly works the hamstrings, with help from the glutes & hips, lower back and calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Seated Knee Slide?
Stretching stick.
What are some Seated Knee Slide variations and alternatives?
Similar exercises include the Foam-Roll Hamstring, Towel Side Kneeling Straight-Leg Slide, Seated Hamstring Active Roll-Ball and Seated Hamstring Out Kick.
Training calculators
Work out the numbers behind your training before your next session.