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Mobility Bodyweight Beginner Video

How to do the Seated Straight Leg Hamstring Stretch

Primary: Full Body.

The Seated Straight Leg Hamstring Stretch is a flexibility exercise primarily targeting the hamstrings. It helps improve the flexibility and range of motion in the hamstrings, lower back, and calves. This exercise can be performed easily without any equipment and is suitable for individuals of all fitness levels. Regular practice of this stretch can aid in preventing injuries and can be an integral part of a cool-down routine after a workout.

Demo video: Seated Straight Leg Hamstring Stretch · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on the floor with your legs extended straight out in front of you.

  2. 2

    Inhale and slowly reach forward towards your toes, keeping your back straight.

  3. 3

    Hold the stretch for the specified duration, ensuring you feel a gentle pull in your hamstrings, then slowly return to the starting position.

Coaching cues

  • Keep your back as straight as possible to maximize the stretch in your hamstrings.
  • Avoid bouncing or forcing the stretch as this can lead to injury.
  • Breathe deeply and consistently throughout the stretch to help relax your muscles.

Sets, reps and where it fits

Muscle

3–4 × 30–60 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 30–60 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Seated Straight Leg Hamstring Stretch alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Back Leg Curl in Deep Support PositionBodyweight · beginner Calf StretchBodyweight · beginner Dynamic Body Rocks in Deep Support PositionBodyweight · beginner Dynamic Front Split Stretch with Torso LiftBodyweight · beginner Dynamic Hip Stretch with Knee SupportBodyweight · beginner Dynamic Side LungesBodyweight · beginner

Frequently asked questions

What muscles does the Seated Straight Leg Hamstring Stretch work?

Primary: Full Body.

How many sets and reps of Seated Straight Leg Hamstring Stretch should I do?

Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Seated Straight Leg Hamstring Stretch?

Same movement pattern, different equipment: Back Leg Curl in Deep Support Position, Calf Stretch, Dynamic Body Rocks in Deep Support Position, Dynamic Front Split Stretch with Torso Lift, Dynamic Hip Stretch with Knee Support, Dynamic Side Lunges.

Is the Seated Straight Leg Hamstring Stretch good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.