Seated Single-Leg Hamstring Stretch
Sitting with one leg straight and the other foot against the inner thigh, you hinge over the straight leg to stretch one hamstring at a time, easier than folding over both legs at once.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with one leg straight in front of you and the other knee bent, its sole against the inner thigh of the straight leg.
Sit tall and square your chest over the straight leg.
Hinge forward from the hips and reach both hands toward the ankle or foot.
Stop when you feel a stretch behind the thigh and hold, keeping the back long.
Sit up slowly and switch legs.
Breathing: Breathe slowly and lengthen forward on each exhale.
Coaching tips
Belly button toward the thigh
Straight knee, toes up
Bent knee relaxes toward the floor
Common mistakes
Rounding the back to touch the foot
Twisting away from the straight leg
Bouncing
Safety notes
Sit on a folded towel if the back rounds early; stretch to mild tension, never pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.