Smart Workout Diary

Seated Single-Leg Hamstring Stretch

The seated single-leg hamstring stretch is a static flexibility exercise performed with one leg extended while seated. It primarily lengthens the hamstrings and can also stretch the calf of the extended leg, supporting hip and posterior-thigh flexibility.

Demonstration

Demonstration: Seated Single-Leg Hamstring Stretch

Instructions

  1. Sit on the floor with your legs in front of you and your torso upright.
  2. Extend one leg straight and bend the other knee, placing that foot comfortably beside the inner thigh of the extended leg.
  3. Hinge forward from the hips toward the extended leg, keeping your back long and both hips grounded.
  4. Stop at a mild stretch in the back of the extended thigh, breathe steadily, and hold without bouncing.
  5. Return upright slowly, then repeat on the other side.
Muscle Group
Hamstrings
Other Muscle Groups
Calves
Type
Stretching
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the extended knee comfortably straight; do not force it to lock.
  2. Reach only as far as you can while maintaining a gentle stretch rather than pain.
  3. Use a folded towel under your hips if sitting upright is difficult.
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