Seated Single-Leg Hamstring Stretch
Relieve hamstring tightness with this simple seated stretch. Improve flexibility and reduce lower back pain.
The Seated Single-Leg Hamstring Stretch mainly works the hamstrings, with help from the lower back and calves / shins. No equipment needed: it uses just your bodyweight.
Seated Single-Leg Hamstring Stretch Muscles Worked
Primary
Hamstrings
Secondary
Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Seated Single-Leg Hamstring Stretch Variations and Alternatives
How to do the Seated Single-Leg Hamstring Stretch
Begin by sitting on the floor with one leg extended straight in front of you and the other leg bent, with the foot of the bent leg resting against the inner thigh of your straight leg.
Ensure that the toes of your extended leg are pointing straight up and your back is straight.
Lean forward from your hips, reaching toward the toes of your extended leg with both hands. Your goal is to bring your chest closer to your knee, not necessarily to touch your toes. Keep your knee as straight as possible without locking it.
Once you feel a gentle stretch along the backside of your extended leg, mainly in your hamstrings, hold the position. Ensure not to push to the point of pain, only to mild discomfort.
Hold the stretch for about 20-30 seconds or as recommended.
Release the stretch gently and switch legs to stretch the other hamstring.
Repeat as necessary, typically for 2-3 sets on each side.
Make sure to breathe normally while holding the stretch, avoiding holding your breath, which can increase tension and resistance in the muscles being stretched.
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Seated Single-Leg Hamstring Stretch FAQs
What muscles does the Seated Single-Leg Hamstring Stretch work?
The Seated Single-Leg 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 Seated Single-Leg Hamstring Stretch?
None. The Seated Single-Leg Hamstring Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Single-Leg Hamstring Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Single-Leg Hamstring Stretch variations and alternatives?
Similar exercises include the Alternating Supine Hamstring Dynamic-Stretch, Hamstring Stretch, Kneeling Hamstring Stretch and Lying Against-Wall Single-Leg Hamstring Stretch.
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