Seated Single-Leg Hamstring Stretch
Relieve hamstring tightness with this simple seated stretch. Improve flexibility and reduce lower back pain.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the floor with one leg extended straight in front of you and the other leg bent, with the foot of the bent leg resting against the inner thigh of your straight leg.
2. Ensure that the toes of your extended leg are pointing straight up and your back is straight.
3. Lean forward from your hips, reaching toward the toes of your extended leg with both hands. Your goal is to bring your chest closer to your knee, not necessarily to touch your toes. Keep your knee as straight as possible without locking it.
4. Once you feel a gentle stretch along the backside of your extended leg, mainly in your hamstrings, hold the position. Ensure not to push to the point of pain, only to mild discomfort.
5. Hold the stretch for about 20-30 seconds or as recommended.
6. Release the stretch gently and switch legs to stretch the other hamstring.
7. Repeat as necessary, typically for 2-3 sets on each side.
Make sure to breathe normally while holding the stretch, avoiding holding your breath, which can increase tension and resistance in the muscles being stretched.
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