Seated Floor Hamstring Stretch

Also called seated hamstring stretch, sit and reach and single leg forward fold.

Works

Hamstrings, plus calves

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.

1. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Cues

• One leg long, other foot on the thigh.
• Hinge forward from the hips.
• Reach for the ankle.
• Hold 15-30 seconds each side.

Common mistakes

• Rounding from the upper back.
• Bending the straight knee.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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