Seated Single Leg Hamstring Stretch
Description
The seated single-leg hamstring stretch is a classic flexibility exercise where you sit with one leg extended and the other bent (foot against inner thigh), then fold forward over the extended leg. It targets one hamstring at a time, exposing left-right asymmetries and providing a controlled, deep stretch.
Muscle Group
Equipment Required
Seated Single Leg Hamstring 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.
- Keep your right foot flexed (toes pointing up).
- Hold for 30 to 60 seconds. Breathe deeply. Switch sides.
Seated Single Leg Hamstring Stretch Form & Visual
Seated Single Leg Hamstring Stretch Benefits
- Targets one hamstring at a time
- Reveals left-right tightness asymmetries
- Controlled, deep stretch
- Calming and restorative
- No equipment needed
- Foundational hamstring flexibility exercise
Seated Single Leg Hamstring Stretch Muscles Worked
- Hamstrings (extended leg)
- Gastrocnemius
- Erector spinae
- Adductors (bent leg)
Seated Single Leg Hamstring Stretch Variations & Alternatives
- Seated Knee Flexor Stretch
- Hamstring Stretch
- Revolved Head to Knee Pose
- Janu Sirsasana (yoga)
- Seated Forward Fold (both legs)
