Hamstring Stretch
The hamstring stretch is a foundational flexibility exercise targeting the hamstrings through a seated forward fold. It improves hamstring length and flexibility, reduces injury risk, and is commonly used as part of cool-down and mobility routines.
How to do it
- Sit on the floor with your legs extended straight in front of you.
- Hinge forward at the hips and reach your hands toward your feet.
- Keep your back as straight as possible and avoid rounding your spine.
- Hold the stretch when you feel tension in your hamstrings.
- Hold for 20 to 30 seconds, then release.
- Repeat for the desired number of sets.
Form cues
- Sit tall with legs straight
- Hinge from your hips, not your waist
- Reach toward your feet gently
- Keep your breathing steady and calm
- Stop at a comfortable tension
Breathing: Inhale to sit tall, and exhale gently as you hinge forward into the stretch.
Common mistakes
- Rounding your lower back: this shifts the stretch away from the hamstrings and strains the spine.
- Bouncing into the stretch: this triggers a protective muscle reflex and can cause mild strain.
- Locking your knees hard: keep a soft, natural alignment without hyperextending.
Muscles worked
Primary: hamstrings. Secondary: calves, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold per leg
Lose weight
2–3 sets × 20–30 seconds hold, rest 30 seconds
Build muscle
2 sets × 30 seconds hold as part of cool-down
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain behind your knees or in your lower back, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot reach my toes?
That is completely fine. Reach for your shins or ankles instead, and focus on keeping a long spine rather than touching your toes.
When is the best time to do this stretch?
It is ideal during a cool-down after your workout or as part of a dedicated mobility routine when your muscles are warm.
Should it hurt?
No. You should feel a mild, steady pull in the back of your thighs, never sharp or shooting pain.