Seated Hamstring Stretch On A Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair with your feet flat on the floor and your spine tall.
2. Extend your right leg straight out in front of you, resting your heel on the floor with your toes pointed toward the ceiling.
3. Place your hands on your left (bent) thigh or your hips for stability.

How to do it

1. Inhale to lengthen your spine, then exhale as you slowly hinge forward from the hips toward your extended leg.
2. Maintain a flat back and keep your chest lifted as you lean forward until you feel a gentle pull in the back of your thigh.
3. Hold the stretch for 20-30 seconds while breathing deeply, then slowly return to the starting position and repeat on the other side.

Form checklist

• Keep the extended knee straight but avoid locking it out aggressively.
• Ensure the movement comes from the hip hinge rather than rounding your lower back.
• Keep your shoulders pulled back and down, away from your ears.
• Maintain a neutral neck by looking slightly ahead of your extended foot.

Pro tips

• Flex your toes back toward your shin (dorsiflexion) to increase the stretch through the entire posterior chain, including the calf.
• Think about pushing your sit bones back into the chair as you lean forward to maximize the hamstring tension.

Make it harder

• Reach toward your toes with the opposite hand to incorporate a slight trunk rotation and deeper stretch.
• Elevate the heel of the extended leg onto a small stool or yoga block to increase the stretch angle.

Frequently asked

What muscles does the seated hamstring stretch on a chair work?

The seated hamstring stretch on a chair primarily targets the hamstrings, and also works the adductors and glutes as secondary muscles.

What equipment do you need for the seated hamstring stretch on a chair?

The seated hamstring stretch on a chair requires no equipment — just your body weight.

Is the seated hamstring stretch on a chair good for beginners?

Yes. The seated hamstring stretch on a chair is a beginner-friendly movement and a strong foundation to build on.

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• Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps