Seated Single Leg Hamstring Stretch

Seated Single Leg Hamstring Stretch

The Seated Single Leg Hamstring Stretch is a fantastic exercise that targets the hamstring muscles, promoting flexibility and improving overall lower body mobility. This stretch can be done conveniently at home or at the gym, making it easily accessible for individuals of varying fitness levels. To perform the Seated Single Leg Hamstring Stretch, you start by sitting on the floor with one leg extended straight in front of you. Bend the other leg, placing the sole of your foot against your inner thigh. Ensure that your spine is straight and your pelvis is aligned. Slowly lean forward from your hips, bringing your chest towards your extended leg until you feel a gentle stretch in your hamstring. Hold this position for 20-30 seconds, breathing deeply and relaxing into the stretch. This stretch is an excellent choice for anyone looking to improve flexibility in their hamstrings, as well as enhance their overall lower body range of motion. It can also be beneficial for individuals who participate in activities that require explosive leg movements, such as running or jumping. To maximize the benefits of the Seated Single Leg Hamstring Stretch, it is essential to warm up adequately before attempting the exercise. Engaging in a light cardiovascular activity such as brisk walking or cycling will increase blood flow to your muscles, preparing them for the stretch. Remember to perform the stretch symmetrically, ensuring that you stretch both legs equally to maintain balance and prevent muscle imbalances. Incorporating the Seated Single Leg Hamstring Stretch into your regular workout routine can help to alleviate muscle tightness, improve overall flexibility, and prevent the risk of injury. Always listen to your body and avoid pushing beyond your comfort zone. Remember to consult with a fitness professional if you have any pre-existing conditions or concerns before attempting any new exercise. Stretch diligently and enjoy the benefits of improved hamstring flexibility!


  • Sit on the edge of a chair or bench.
  • Extend one leg in front of you, with your heel on the ground.
  • Keep your back straight as you hinge forward at your hips.
  • Reach towards your toes with your hands, aiming to feel a stretch in the back of your hamstrings.
  • Hold the stretch for 20-30 seconds.
  • Switch legs and repeat the stretch on the other side.

Tips & Tricks

  • Engage your core muscles while performing the stretch to improve stability and balance.
  • Keep your back straight and avoid rounding your shoulders to maintain proper posture.
  • Maintain a gentle and controlled motion throughout the stretch, avoiding any jerking movements.
  • Gradually increase the stretch over time by reaching further with your hands or attempting to touch your toes.
  • Focus on your breath during the stretch, inhaling deeply and exhaling fully to promote relaxation and flexibility.
  • Avoid pushing through any sharp or intense pain. Discomfort is expected, but it shouldn't be unbearable.
  • Incorporate this stretch into your regular routine to help improve flexibility and reduce the risk of hamstring injuries.
  • If you are a beginner, start with shorter hold times and gradually build up to longer durations as your flexibility improves.
  • Perform the stretch on both legs to ensure balance and symmetry in your hamstring flexibility.
  • Consider using props like a yoga strap or towel to assist in reaching your toes if you are unable to do so with your hands.


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