Wide-leg Seated Hamstring Hip Lift Stretch 1
The wide-leg seated hamstring hip lift stretch 1 is a bodyweight variation targeting the hamstrings and lower back. By adding a forward torso fold before the hip lift, it creates a deeper hamstring and adductor stretch and introduces a progressive challenge to hip extensor flexibility.
How to do it
- Sit on the floor with your legs extended wide and your back straight.
- Place both hands on the floor in front of you between your legs.
- Walk your hands forward to fold your torso toward the floor, keeping the spine long.
- At the deepest point of the fold, press your hands into the floor and gently lift your hips off the ground.
- Hold the lifted position for 5-10 seconds, then lower and return to upright.
- Repeat for the desired number of repetitions.
Form cues
- Keep your spine long as you fold forward.
- Press firmly through both hands to lift your hips.
- Engage your core to support the lift.
- Breathe smoothly throughout the hold.
Breathing: Inhale deeply as you fold forward, then exhale steadily as you press your hands down and lift your hips.
Common mistakes
- Rounding the lower back during the fold can strain spinal tissues instead of stretching the hamstrings.
- Rushing the lift without establishing a stable hand placement can cause you to lose balance.
- Holding your breath can create unnecessary tension and prevent your muscles from relaxing into the stretch.
Muscles worked
Primary: hamstrings. Secondary: adductors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 6 repetitions, focusing on smooth transitions and steady breathing
Lose weight
2–3 sets × 5–8 slow repetitions, resting 45 seconds between sets
Build muscle
2–3 sets × 5–8 repetitions with a 5-second hold at the top
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching pain in your lower back or hamstrings, ease off and reduce your range of motion.
- If you have sensitive wrists, check with a professional before putting heavy weight on your hands during the lift.
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 lift my hips off the floor?
That is completely normal for beginners. Simply focus on the forward fold and lightly press your hands down to engage your upper body without forcing the lift.
Where should I feel this movement?
You should feel a gentle stretch along the back of your thighs (hamstrings) and inner thighs (adductors), along with mild core engagement when you lift your hips.
How often should I practice this stretch?
You can include this movement in your routine 3 to 4 times a week, either as part of a warm-up or during a dedicated mobility session.