Exercise library
Mobility and Stretching
Seated hamstring stretch
How to do it
- 1Sit on the floor with one leg straight in front of you and the other heel of your opposite leg curled in against your straight leg.
- 2Hinge forward slightly from your hips rather than rounding your spine and try to grab your foot of the straight leg.
- 3Lean until you feel a stretch along the back of your thigh, or continue to grab your foot if you can do so. Stop well before sharp pain and gradually increase your stretch depth over time.
- 4Hold for the prescribed time while breathing steadily, then ease off and repeat on the other leg.
Why this exercise
Sometimes hamstrings are the 'limiting strap' that makes hinging feel tight or awkward. This gives you a controlled, gentle option - as long as it's a muscle stretch, not a nerve flare.
Make it easier
- Bend the knee a little
- Reach and hold your lower leg/calf
- Shorter holds
- Perform a standing hamstring stretch
Make it harder
- Straighten your knee
- Add holding time gradually
- Reach to hold your foot and increase how much you lean towards your foot