Seated Hamstring

Also called partner hamstring stretch and pnf hamstring stretch.

Works

Hamstrings, plus calves

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

1. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
2. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Cues

• Legs long, lean forward.
• Partner braces your shoulders.
• Push back 10-20 seconds.
• Relax as the partner presses you forward.

Common mistakes

• Partner pushing too hard.
• Bending the knees.

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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