What is a Seated Hamstring Stretch?

A seated hamstring stretch is an exercise for your hamstrings. This stretch elongates the muscles on the backs of your thighs, aiming to reduce tension and increase your flexibility. This stretch is particularly beneficial for individuals who engage in activities involving prolonged sitting, lifting, or standing. To do this stretch, you simply bend forward from a seated position with your legs extended to try and touch your toes. You should feel a gentle pull at the back of your thighs and be able to sit comfortably in this stretch for at least 30 seconds. A seated stretch can help improve your flexibility and boost the range of motion for your hamstrings. It’s also a way to alleviate any tension in your lower back and legs.

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How-to

Sit on a mat with your legs stretched out straight in front of you.
Bend forward at the hips, keeping your knees and back straight. Reach towards your toes.
Hold and breathe.

Muscle Worked

Primary Muscle Groups

Hamstrings

The hamstrings flex your knees and extend and rotate your hips

Pro Tips

Don’t round your back as you reach forward. Instead, hinge at the hips with your chest lifted for a deeper stretch in your hamstrings without straining your lower back.
If you find you can’t keep a straight spine when you’re bending, it may help you to bend your knees. Support your lower back and maintain proper posture. This can also help you control the movement and deepen the stretch safely.
Take slow, deep breaths as you hold the stretch. Try to stay relaxed and exhale as you reach deeper into the stretch, letting your muscles relax and lengthen naturally.
Don’t force the stretch. Bouncing or using momentum to push your stretch beyond your natural range of motion is called ballistic stretching.
If you want to keep your hamstrings safe here and benefit from the hamstring seated stretch, it’s best to only work within a comfortable and natural range of motion, letting yourself get deeper into the stretch as you relax and breathe.

Benefits

Hamstring Flexibility: Seated hamstring stretches are a good way to lengthen and loosen your hamstring muscles, increasing their flexibility over time. This can give you a greater range of motion, so daily movements like walking, bending, and climbing stairs feel easier and more comfortable.
De-Stress Your Lower Back: Tight hamstrings often pull on your pelvis and can contribute to lower back pain. The hamstrings and low back muscles frequently work together. When one muscle group is tight, the other can sometimes overcompensate, only shifting the problem. Stretching the hamstrings properly can in turn help to release your lower back. It’s a way to promote better alignment along your spine and reduce lower back pain.
Supports Athletic Performance: Running, jumping, and bending in sports are all hamstring-heavy movements. Regularly practicing hamstring seated stretches can help you get better in your game by improving muscle elasticity. Strong and flexible hamstrings reduce your risk of injury during sports or activities where you need to make explosive leg movements.

Warm Up & Cool Down

Warm Up

Leg Swings: Stand on one leg and swing your leg forward and backward. Hold onto a railing, doorframe, or other high, sturdy surface if you need support. This dynamic warm-up can get your hamstrings ready for other exercises or deeper stretches.
High Knee Marches: March in place, bringing your knees up toward your chest. Continue for at least 30 seconds. You’ll get the blood flowing to your legs and work through all your major leg muscles gently. This will also ensure your muscles are warm when you stretch them, which can be safer and help you move more deeply into a stretch.
Dynamic Forward Folds: Bring your feet hip-width apart and slowly bend forward to touch your toes, then return to standing. Keep alternating between these two positions dynamically, but make sure to go at a measured pace so you don’t get dizzy or lightheaded. This movement can loosen your hamstrings but doesn’t let you settle into a forward fold position. Because of that, it can be useful to warm up before a deeper stretch.

Cool Down

Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms out in front of you. Try to bring your forehead to the ground. This releases your lower back and elongates your spine. It can also help you relax after a hamstring seated stretch.
Butterfly Stretch: Sit with the soles of your feet together and press your knees toward the floor gently. This stretches out your inner thighs for a more complete leg muscle stretch to complement your seated hamstring stretch.
Figure-Four Stretch: Lie on your back and cross one ankle over the opposite knee. Holding the bent knee, gently pull your legs toward your chest. This stretches your glutes and hips. These muscles usually work together with your hamstrings in weightlifting exercises, so it’s always a good idea to stretch them collectively.

FAQ

Yes, absolutely. This is a fantastic gentle stretch for beginners that can easily be modified if needed. To adjust, keep your knees slightly bent or using a yoga strap to reach around your feet. In a pinch, you can swap this out for a towel or a T-shirt. Anything that will reach the feet is a good alternative. This can make the stretch more accessible and still give your hamstrings a gentle stretch.

Hamstring seated stretches can help with lower back pain. Tense hamstrings are sometimes caused by tightness in your back or vice versa. When one isn’t working efficiently, sometimes the other muscle group becomes overactive to compensate. By relieving tension in your hamstrings, you may actually reduce some of your lower back pain. Severe back issues, though, can disqualify you from doing this exercise. At the very least, be cautious, keep your spine straight, and don’t bend too far forward if you’ve seriously injured your back. Always consult with a physical therapy professional or your healthcare provider if you’re unsure of your capacity to perform an exercise safely.

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