Single Leg Stretch Seated
The single leg stretch seated is a bodyweight exercise targeting the hamstrings. Performed in a seated position, one leg is drawn in and extended while held with the hands, creating a focused stretch in the posterior thigh and hip, suitable for all fitness levels.
How to do it
- Sit upright on the floor with both legs extended in front of you.
- Bend one knee and draw it toward your chest, placing both hands behind the thigh for support.
- Gently extend the bent leg as straight as possible while holding it with your hands.
- Hold the stretch for 20-30 seconds, feeling the pull along the back of the thigh.
- Return to the starting position and repeat with the opposite leg.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your spine tall and chest lifted as you extend your leg.
- Hold behind your thigh rather than pulling harshly on your shin.
- Breathe smoothly into the back of your leg as you stretch.
- Stop extending the leg the moment you feel a steady stretch.
Breathing: Inhale deeply to sit up tall, and exhale slowly as you gently extend the leg and ease into the stretch.
Common mistakes
- Rounding your lower back significantly, which places unnecessary stress on the spine instead of isolating the hamstrings.
- Pulling too aggressively on the leg, which can cause the muscle to tense up rather than relax into the stretch.
- Holding your breath, which creates body tension and makes it harder for the hamstring muscles to lengthen.
Muscles worked
Primary: hamstrings. Secondary: lower back, hip flexors.
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 × 20–30 seconds per leg, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain or discomfort behind your knee or lower back, ease off and reduce 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 cannot straighten my leg all the way?
That is completely normal. Only extend your leg as far as is comfortable while keeping a slight bend in the knee if needed.
How often should I do this stretch?
You can safely perform this gentle stretch daily, especially after a walk or light workout when your muscles are warm.
Should I feel pain during the stretch?
You should feel a mild, comfortable pull along the back of your leg, never sharp or shooting pain.