Seated Knee Flexor Stretch
Description
The seated knee flexor stretch is a seated forward-fold variation where you sit with one leg extended and the other bent (foot against inner thigh), then fold forward over the extended leg. It deeply stretches the hamstrings (knee flexors), calves, and lower back of the extended leg.
Muscle Group
Equipment Required
Seated Knee Flexor Stretch Instructions
- Sit on the floor with both legs extended in front of you.
- Bend your left knee and bring the sole of your left foot against the inside of your right thigh.
- Sit up tall. Reach both arms overhead.
- Hinge forward at the hips over your right (extended) leg, keeping your back flat.
- Reach for your right foot, ankle, or shin — wherever you can comfortably reach.
- Feel the deep stretch through your right hamstring and calf.
- Keep your right foot flexed (toes pointing up).
- Hold for 30 to 60 seconds. Breathe deeply. Switch sides.
Seated Knee Flexor Stretch Form & Visual
Seated Knee Flexor Stretch Benefits
- Deeply stretches the hamstring of the extended leg
- Stretches the calf and lower back
- Calming and restorative
- No equipment needed
- Single-leg approach reveals asymmetries
- Foundational hamstring stretch
Seated Knee Flexor Stretch Muscles Worked
- Hamstrings (extended leg)
- Gastrocnemius and soleus
- Erector spinae
- Adductors (bent leg)
Seated Knee Flexor Stretch Variations & Alternatives
- Hamstring Stretch
- Revolved Head to Knee Pose
- Front Hamstring Stretch
- Janu Sirsasana (yoga version)
- Seated Forward Bend (both legs)
