Seated Single Leg Hamstring Stretch

Muscles worked

Setup

1. Sit on the edge of a flat bench with your spine tall and shoulders back.
2. Extend your right leg straight out in front of you, resting the heel on the floor with toes pointed toward the ceiling.
3. Keep your left knee bent at a 90-degree angle with the foot flat on the floor for balance.

How to do it

1. Inhale deeply to lengthen the spine, then exhale as you hinge forward from the hips toward your extended foot.
2. Maintain a flat back and keep your chest lifted as you reach your hands toward your shin or toes.
3. Hold the position for 20-30 seconds, breathing deeply into the tension in the back of the leg.
4. Slowly sit back up to the starting position and repeat on the opposite side.

Form checklist

• Avoid rounding the upper back; keep the movement focused at the hip joint.
• Keep the extended knee straight but avoid hyper-extending or locking the joint.
• Ensure the toes of the extended leg are pulled back (dorsiflexed) to engage the calf.
• Keep your hips square on the bench throughout the stretch.

Pro tips

• Think about pushing your sit bones back into the bench as you lean forward to maximize the stretch at the hamstring insertion.
• Relax your neck and jaw to prevent tension from traveling up the posterior chain.

Make it harder

• Grasp the toes of the extended foot and gently pull them toward your body to intensify the calf stretch.
• Perform the stretch with a slight internal or external rotation of the extended leg to target different heads of the hamstring.

Frequently asked

What muscles does the seated single leg hamstring stretch work?

The seated single leg hamstring stretch primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the seated single leg hamstring stretch?

The seated single leg hamstring stretch requires no equipment — just your body weight.

Is the seated single leg hamstring stretch good for beginners?

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

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
• Back Forward Leg SwingsBeginner · glutes, hamstrings, and hip flexors
• Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps