Seated Hamstring Stretch
The seated hamstring stretch is a bodyweight exercise targeting the hamstrings. Performed in a single-leg extended seated position, it involves a forward hip hinge to stretch the back of the thigh and calf, and is widely used to improve posterior chain flexibility.
How to do it
- Sit on the floor with one leg extended straight out in front of you and the other leg bent with the sole of the foot against the inner thigh.
- Sit tall and place your hands on either side of the extended leg.
- Hinging at the hips, slowly lean your torso forward over the extended leg, reaching toward your foot.
- Hold the stretch for 20-30 seconds, feeling tension in the back of the thigh.
- Return to the upright position and switch legs.
- Repeat for the desired number of repetitions on each side.
Form cues
- Sit tall before you begin to hinge
- Hinge forward from your hips, not your lower back
- Keep your extended knee softly bent if your hamstrings feel tight
- Reach with your chest rather than trying to touch your toes
Breathing: Inhale to sit tall and lengthen your spine, then exhale slowly as you hinge forward into the stretch.
Common mistakes
- Rounding the lower back significantly, which places unnecessary stress on the spine instead of stretching the hamstrings.
- Bouncing into the stretch, which can trigger a protective tightening reflex in the muscle.
- Holding your breath, which makes it harder for your nervous system to relax into the stretch.
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 × 30-45 seconds per leg, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have lower back sensitivity or recent hamstring injuries, ease off and keep your torso upright.
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 shin, ankle, or knee instead. Flexibility takes time to develop.
Should the stretch feel painful?
No, it should feel like a mild, comfortable pull in the back of your leg. Stop immediately if you feel sharp pain.
How often should I do this stretch?
You can safely perform this stretch daily, especially after a short walk or light workout when your muscles are warm.