Seated Hamstring Stretch (One Leg Bent Inward)
The seated hamstring stretch (one leg bent inward) is a bodyweight flexibility exercise targeting the hamstrings. The single-leg focus allows a deeper and more targeted stretch on one hamstring at a time.
How to do it
- Sit on the floor and extend one leg straight while bending the other so the foot rests against the inner thigh of the extended leg.
- Sit tall and reach both hands toward the foot of the extended leg.
- Fold forward gently from the hips until you feel the stretch in the hamstring of the extended leg.
- Hold for 20-30 seconds, then switch legs.
- Repeat on each side for the desired number of holds.
Form cues
- Sit tall before folding forward.
- Hinge from your hips, not your lower back.
- Keep the extended leg straight and relaxed.
- Reach toward your foot without pulling forcibly.
Breathing: Inhale to sit tall, and exhale gently as you fold forward to help your muscles relax.
Common mistakes
- Rounding your lower back instead of hinging at the hips, which reduces the stretch in the hamstring.
- Bending the knee of the extended leg, which takes tension off the hamstring muscle.
- Pulling too hard with your arms, which can cause you to tense up and fight the stretch.
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
2-3 sets per leg, hold for 20-30 seconds
Lose weight
2-3 sets per leg, hold for 20-30 seconds
Build muscle
2-3 sets per leg, hold for 20-30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knee or lower back, ease off and exit the stretch.
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 can't reach my toes?
That is completely fine. Reach for your shin or ankle instead, and focus on a gentle hinge from the hips.
Should it hurt?
No, you should feel a mild, comfortable pull in the back of your leg, never sharp pain.
When is the best time to do this stretch?
It is great after a workout when your muscles are warm, or during a dedicated mobility routine.