Seated Single Leg Hamstring Stretch
A seated unilateral mobility exercise for the hamstrings. It targets the back of one thigh while allowing the other leg and pelvis to provide a stable base.
- Body part
- Legs: all exercises
- Movement
- Stretch: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Biceps Femoris, Primary, 85%
- Semitendinosus, Secondary, 50%
- Semimembranosus, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Erector Spinae, Stabilizer, 25%
How to perform
Sit on the floor with your legs extended straight in front of you.
Bend your right knee and place the sole of your right foot against the inner thigh of your left leg.
Keep your left leg straight and toes pointing towards the ceiling.
Inhale deeply, then slowly exhale as you lean forward from your hips, reaching towards your left foot with both hands.
Maintain a straight back and avoid rounding your shoulders as you stretch.
Hold the stretch for 15-30 seconds, feeling a gentle pull along the back of your left thigh.
Slowly return to the starting position and switch legs to repeat on the other side.
Tips
Ensure your movements are slow and controlled to prevent injury.
Focus on keeping your back straight to maximize the effectiveness of the stretch.
If you cannot reach your foot, aim to reach as far as comfortable without straining.
Breathe deeply throughout the stretch to help relax your muscles.
Perform this stretch after a workout or as part of a cool-down routine for best results.
Common mistakes
Rounding the back and forcing the reach to the foot instead of hinging at the hips within a comfortable range.
Bouncing sharply at the end of the stretch.
Shrugging the shoulders and holding the breath.
Related exercises
Alternatives · 1
Dynamic Supine Hamstring Stretch
Targets the same muscle group in a supine position.
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