Seated Hamstring Stretch

Sit tall like a proud bear on a log, stretch your legs out, then gently hinge forward to sniff your toes. Keep your back long and your knees soft if needed. Breathe slow, hold steady, and let those hamstrings un-grumble without any bouncing.

Instructions

1. Sit on the floor with both legs extended straight in front of you, feet flexed toward your shins.
2. Sit tall and lengthen your spine; roll your shoulders back and down.
3. Hinge forward from your hips (not your low back), reaching your hands toward your shins, ankles, or feet.
4. Stop when you feel a gentle to moderate stretch in the back of your thighs.
5. Breathe steadily and hold the position for 20 to 60 seconds.
6. Slowly return to upright and repeat 2 to 4 times.

Benefits

• Improves hamstring flexibility and tolerance to lengthening
• May reduce posterior chain stiffness after training or prolonged sitting
• Supports hip-hinge mechanics for exercises like deadlifts and good mornings
• Can help improve comfortable sitting and forward bending mobility

Key Points

• Hinge at the hips and keep a long spine.
• Keep the stretch gentle; avoid pain, numbness, or tingling.
• Slightly bend the knees if your back rounds or you feel strain behind the knee.
• Exhale as you ease deeper; do not bounce.

Common Mistakes

• Rounding the lower back instead of hinging from the hips
• Locking the knees aggressively or forcing the stretch behind the knee
• Bouncing to go deeper
• Pulling on the feet aggressively and straining the neck/shoulders
• Forcing range of motion and stretching into sharp pain