Hamstring Stretch Chair
The hamstring stretch chair is a seated bodyweight stretch that targets the hamstring muscles using a chair for support. By extending one leg and hinging forward at the hips, a deep stretch is achieved along the back of the thigh, improving flexibility and reducing lower back tension.
How to do it
- Sit on the edge of a chair with one leg bent normally and the other leg extended straight in front of you.
- Sit tall and hinge forward at the hips over the extended leg.
- Reach your hands toward your foot, feeling a stretch along the back of the extended leg.
- Hold the stretch for 20–30 seconds.
- Return to the starting position and repeat on the other leg.
Form cues
- Sit tall on the front edge of the chair.
- Extend one leg straight with your heel on the floor.
- Keep your spine long and hinge from your hips.
- Breathe deeply and relax into the stretch.
Breathing: Inhale to sit tall, then exhale slowly as you gently hinge forward into the stretch.
Common mistakes
- Rounding your lower back instead of hinging from the hips, which reduces the stretch in the target muscles.
- Bouncing into the stretch, which can cause muscle tightening instead of lengthening.
- Locking your knee completely straight, which can cause joint discomfort.
Muscles worked
Primary: hamstrings. Secondary: lower back, calves.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per leg, rest 30 s
Lose weight
2–3 sets × 20–30 seconds per leg, rest 30 s
Build muscle
2–3 sets × 30 seconds per leg, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or shooting pain behind your knee, ease off or reduce your range of motion.
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 feel the stretch behind my knee instead of my thigh?
Try softening your knee slightly and ensure you are hinging from the hips rather than just reaching with your hands.
How often should I do this stretch?
You can safely perform this stretch daily, especially after sitting for long periods or following a walk.
Do I need any special equipment?
No, just a sturdy chair and a flat surface to place your heel on.