About this exercise
A floor-based stretch targeting one hamstring at a time. Sitting with one leg extended and the other bent, you hinge forward from the hips to lengthen the hamstrings and lower back of the working leg.
Seated Single-Leg Hamstring Stretch
Step by step instructions, muscle activation and variants for the Seated Single-Leg Hamstring Stretch.
EasyHamstrings
How to Perform
- Sit on the floor with one leg fully extended in front of you and the other leg bent, with the sole of the foot resting against the inner thigh of the extended leg
- Sit tall with a neutral spine and place your hands on your thighs or shins
- Hinge forward from your hips — not your waist — reaching toward your foot while keeping your back flat
- Hold the stretch when you feel a comfortable tension along the back of the extended leg
- Keep breathing steadily throughout the hold
- Release slowly and switch legs
Muscle Activation
Primary
Hamstrings
Secondary
CalvesLower back
About the Seated Single-Leg Hamstring Stretch
The Seated Single-Leg Hamstring Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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