Seated Straight-leg Hold – Towel Assist
The seated straight-leg hold with towel assist is a hamstring flexibility exercise using a towel looped around the feet to maintain an upright torso while sitting with legs extended. The towel allows a comfortable long-hold stretch with controlled tension through the hamstrings.
How to do it
- Sit on the floor with both legs extended straight in front of you.
- Loop a towel around the soles of your feet and hold both ends.
- Gently pull the towel to draw your toes back toward you and sit tall.
- Hold the position for the desired duration, feeling the hamstring stretch.
- Release tension and repeat as needed.
Form cues
- Loop the towel securely around the soles of your feet.
- Sit tall with your spine long and chest lifted.
- Gently pull on the towel to draw your toes back.
- Hinge slightly from the hips rather than rounding your lower back.
- Breathe steadily and hold a comfortable level of tension.
Breathing: Inhale to sit tall and prepare, then exhale gently as you deepen the stretch using the towel.
Common mistakes
- Rounding the lower back, which puts unnecessary stress on the spine instead of stretching the hamstrings.
- Pulling too aggressively on the towel, which can cause sharp pain or muscle strain.
- Locking or hyperextending the knees completely flat if it causes joint discomfort.
- Holding your breath during the stretch, which increases muscle tension.
Muscles worked
Primary: hamstrings. Secondary: lower back, calves.
Suggested sets & reps
Get fitter
2-3 sets x 30-45 seconds hold per side, rest 30 s
Lose weight
2-3 sets x 30-45 seconds hold per side, rest 30 s
Build muscle
2-3 sets x 30-45 seconds hold per side, rest 30 s
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 the stretch immediately.
- If you have a history of lower back or hamstring injuries, check with a healthcare professional before starting.
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 feet with the towel?
Simply loop a longer towel or a belt around your feet so you can comfortably hold the ends while keeping your torso upright.
How often should I do this hamstring stretch?
You can perform this stretch daily, especially after a walk or light workout when your muscles are warm.
Should I feel pain during the stretch?
No, you should feel a mild, comfortable pull in the back of your thighs, never sharp or shooting pain.