Exercise guide
Resistance Band Seated Single Leg Hamstring Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
This seated stretch uses a resistance band to provide adjustable tension, effectively lengthening the hamstrings while maintaining spinal alignment. It is an excellent beginner-friendly way to improve hip mobility and posterior chain flexibility through controlled, unilateral movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your right leg extended straight in front of you and your left foot flat on the floor for stability.
- Loop a resistance band around the ball of your right foot, holding one end firmly in each hand.
- Sit tall with a neutral spine, pulling your shoulders back and down to set your posture.
How to do it
- Inhale deeply to create core tension, then exhale as you slowly hinge forward from the hips toward your extended foot.
- Maintain a straight back as you pull the band to bring your toes toward your shin, increasing the stretch through the calf and hamstring.
- Hold the peak stretch for 20-30 seconds, breathing rhythmically and relaxing into the tension.
- Slowly return to the upright starting position and repeat the process on the left leg.
Form checklist
- Hinge at the hips rather than rounding through the lumbar spine.
- Keep a micro-bend in the extended knee to avoid joint strain or hyperextension.
- Ensure the non-stretching foot remains firmly planted to maintain balance on the bench.
- Keep your chest lifted and gaze slightly forward to maintain a neutral neck position.
Pro tips
- Think about 'tipping your pelvis forward' or pushing your sit bones back into the bench to maximize the stretch at the hamstring origin.
- Contract your quadriceps on the extended leg; this utilizes reciprocal inhibition to signal the hamstrings to relax and lengthen further.
Make it harder
- Use a heavier resistance band to pull the foot into deeper dorsiflexion, intensifying the stretch through the entire posterior chain.
- Gradually walk your hands further down the band toward your foot to increase the depth of the hip hinge and the leverage of the stretch.
Frequently asked
- What muscles does the resistance band seated single leg hamstring stretch work?
- The resistance band seated single leg hamstring stretch primarily targets the hamstrings, and also works the glutes as secondary muscles.
- What equipment do you need for the resistance band seated single leg hamstring stretch?
- The resistance band seated single leg hamstring stretch uses resistance band.
- Is the resistance band seated single leg hamstring stretch good for beginners?
- Yes. The resistance band seated single leg hamstring stretch is a beginner-friendly movement and a strong foundation to build on.
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