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Seated Single Leg Hamstring Stretch

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Primary Muscles:
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The Seated Single Leg Hamstring Stretch is a simple yet effective exercise that primarily targets the hamstring muscles, promoting flexibility and relieving muscle tightness. It's an ideal exercise for athletes, fitness enthusiasts, and individuals who are rehabilitating from leg injuries or suffer from chronic lower back pain. By incorporating this stretch into their routine, individuals can enhance their sports performance, improve their range of motion, and reduce the risk of injuries associated with tight hamstrings.


Step-by-step guide:

  1. Keep your back straight and slowly lean forward from your hips towards the foot of your extended leg, aiming to grasp it with your hand.
  2. Hold the stretch for about 20 to 30 seconds, making sure to breathe deeply and relax into the stretch.
  3. Release the stretch and sit up straight again.
  4. Repeat the process with the other leg.

Exercise Tips:

  • Gradual Stretch: Avoid bouncing or using sudden movements to try to stretch further. This can cause strains or even injuries. Instead, gradually lean forward from your hips, not your waist, towards your extended leg. Reach towards your foot with both hands, but don't worry if you can't reach it. The goal is to feel a gentle stretch down the back of your leg, not to touch your toes.
  • Breathing: Don't hold your breath during the stretch. Breathe deeply and slowly, exhaling as you lean forward to deepen the stretch.


Can beginners do the Seated Single Leg Hamstring Stretch?

Yes, beginners can do the Seated Single Leg Hamstring Stretch exercise. This exercise is quite simple and doesn't require any special skills or strength, making it suitable for beginners. However, it's important to do it correctly to avoid injury and maximize effectiveness. Here's how to do it: 1. Sit on the floor with your legs stretched out in front of you. 2. Bend one knee and place the sole of that foot against the inside of your opposite thigh. 3. Keep your other leg straight and reach forward towards your toes. If you can't reach your toes, just go as far as you can while keeping your back straight. 4. Hold the stretch for about 30 seconds, then switch legs and repeat. Remember, you should feel a gentle pull, but never pain when stretching. Always consult with a fitness professional if you're unsure about how to perform an exercise.

What are common variations of the Seated Single Leg Hamstring Stretch?

  • Seated Single Leg Hamstring Stretch with Yoga Strap: Similar to the towel stretch, you use a yoga strap or band around your foot, pulling gently to deepen the stretch while maintaining good posture.
  • Seated Hamstring Stretch with Resistance Band: This variation involves a resistance band looped around your foot. You pull the band towards you while keeping your leg straight, increasing the stretch on your hamstring.
  • Seated Single Leg Hamstring Stretch on Exercise Ball: In this version, you sit on an exercise ball with one leg extended in front of you. You lean forward to stretch your hamstring, using the instability of the ball to engage your core.
  • Seated Single Leg Hamstring Stretch with Foam Roller: This variation involves placing a

What are good complementing exercises for the Seated Single Leg Hamstring Stretch?

  • Standing Hamstring Stretch: This exercise complements the Seated Single Leg Hamstring Stretch by providing a variation that can be done standing, which can help improve balance and posture while still targeting the same muscle group.
  • Supine Hamstring Stretch: This exercise involves lying on your back and using a strap or towel to gently pull one leg towards you, which complements the Seated Single Leg Hamstring Stretch by offering a different position that may allow for a deeper stretch and can also help improve hip flexibility.

Related keywords for Seated Single Leg Hamstring Stretch:

  • Single Leg Hamstring Stretch
  • Bodyweight Hamstring Exercises
  • Seated Hamstring Stretch
  • Thigh Stretching Exercises
  • Bodyweight Leg Stretches
  • Seated Single Leg Stretch
  • Hamstring Stretching Techniques
  • Single Leg Thigh Stretch
  • Bodyweight Hamstring Stretch
  • Seated Hamstring and Thigh Stretch.
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