Seated Hamstring Stretch

The seated hamstring stretch is a unilateral, one-sided stretch that lengthens the muscles in the back of the legs. Isolating one side of the body with stretching can help prevent or reduce muscular imbalances.

This is especially useful for athletes playing sports like baseball, soccer, and badminton. Optimal hamstring flexibility can also enhance sports performance in tennis and cycling. Now that we know the benefits of this stretch let’s look at technique tips and programming recommendations.

How To Do

  1. Sit on the floor.
  2. One leg extends straight out in front of the body.
  3. The other leg is bent at the knee with the knee pointed outward. The foot tucks in toward the midline of the body.
  4. Sit with a straight back. Stack your shoulders over your hips.
  5. Exhale and hinge forward from the hips.
  6. Stop when you feel a moderate stretch in the back of the straight leg.
  7. Reach the hands to touch the leg or top of the foot.
  8. Hold the stretch for 30 seconds.
  9. Engage the abdominals.
  10. Inhale and lift the torso back to an upright position.
  11. Repeat the sequence with the opposite leg extended.

Tips From Expert

  • Sit on a padded mat or space if possible to improve comfort and limit the impact on your body.
  • Ensure you don’t hold your breath during the stretch. Instead, ensure a constant breathing pattern as you lean forward.
  • Avoid using sudden movements or jerking your body forward. Instead, perform a controlled stretch as you bring your arm to your foot.
  • Don’t use sudden movements or bounce forward to try to stretch further. This can increase the risk of injury and cause muscle strains.
  • You can use one hand or both hands to reach towards your foot.
  • Keep your chest up and head neutral throughout the stretch.

Optimal Sets and Reps

When it comes to flexibility, the longer the stretch is held, the more the muscles lengthen. Those looking to alleviate stiffness or elongate the muscles after a workout benefit from moderate-length stretches. For bigger increases in overall flexibility longer holds are more effective.

Follow these guidelines for programming the seated hamstring stretch into your routine.

Training Type Sets Reps
Dynamic Stretch 3–5 15–30 second hold
Static Stretch 1–2 30 second hold
Flexibility Gains 1–3 60–90 second hold
Optimal Sets & Reps of Seated Hamstring Stretch

How to Put in Your Workout Split

Static stretches, like the seated hamstring stretch, involve holding the stretch for a period of time. They are often done to lengthen the muscles back out at the end of a workout. Perform this stretch as part of a cool-down after leg workouts or a full-body workout.

Hamstring flexibility is advantageous in sports. The seated hamstring stretch can be done during a warm-up to prepare the muscle for the activity. It can also be done afterward to release tension built up during the activity.

This stretch is also beneficial outside of a sports setting. Sitting for long periods tightens the hamstrings. Perform the seated hamstring stretch at home after a long day of sitting.

Regardless of how you add this stretch to your routine, stretch in a pain-free range of motion. A light to moderate intensity allows the muscles to elongate safely and effectively.

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Primary Muscle Groups

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hamstrings

The hamstrings are a group of three muscles in the back of the upper leg. They originate in the lower pelvis and are inserted below the knee joint.

This muscle group is responsible for bending the knee and rotating the leg. It also extends the hip by moving the leg downwards or backward, like during a squat.

In a seated hamstring stretch, the hamstring in the straight leg lengthens as your upper body bends forward. Keeping a straight spine as you hinge forward helps stretch the muscle.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Gastrocnemius

The gastrocnemius sits at the back of the lower leg. It connects to the thigh bone above the knee and attaches to the heel. Like the hamstrings, the gastrocnemius helps bend the knee. It works with the soleus to move the ankle. Together, they perform ankle plantarflexion by pointing the toes down and lifting the heel.

Because the gastrocnemius crosses the knee joint, the leg must be straight to stretch the muscle. In a seated hamstring stretch, the gastrocnemius of the straight leg lengthens as the body folds forward. To further intensify the calf stretch, flex the foot of the straight leg.

Soleus

The soleus is positioned under the gastrocnemius in the calf. It attaches below the knees and inserts at the heel.

When performing a seated hamstring stretch, the soleus of the straight leg elongates. Similar to the gastrocnemius, pressing the heel forward and flexing the foot will intensify the stretch.

Gluteus

The glutes are the large, powerful muscle group at the back of the pelvis. They consist of the gluteus maximus, medius, and minimus. The glutes originate on the pelvis and insert on the thigh bone.

During a seated hamstring stretch, the glutes of the straight leg lengthen as the trunk bends forward. Because the glutes rotate the leg from the hip socket, the glutes of the bent leg are also gently stretched.

For a glute-strengthening workout, check out these gluteus minimus exercises.

Erector Spinae

The erector spinae is a group of three muscles that run along both sides of the spine. They connect from the neck to the lower back.

The erector spinae are spinal stabilizers that support the spinal column. They also perform back extension, lifting the torso from a forward bending position.

The erector spinae muscles are stretched when the trunk is folded forward in a seated hamstring stretch. When lifting out of the fold, this muscle group contracts to bring the upper body back to an upright position.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

High Knees

Cobra Stretch

Seated Forward Bend

Bodyweight Single-leg Deadlift

Butt Kickers

Jump Rope

Standing Forward Bend

Dynamic Hamstring Stretch

Hurdler Stretch

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Deadlift

Barbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift

Dumbbell Single Leg Romanian Deadlift

Seated Leg Curl Machine

Lying Leg Curl Machine

Dumbbell Romanian Deadlift

Barbell Sumo Deadlift

Barbell Romanian Deadlift

Dumbbell Deadlift

Who Should Do?

Cyclists

Cycling involves strong hamstring activation as the muscle pulls the leg up from the bottom of the pedal stroke. The maximum activation rate during pedaling for the bicep femoris muscle in the hamstring is 40%. Performing stretches like the seated hamstring stretch can alleviate post-ride muscle tension. 

In competitive and road cycling, the forward-leaning posture used by cyclists requires good hamstring flexibility. For the pelvis and upper body to optimally align, the hamstrings need to have a good range of motion. Improving hamstring flexibility can help with cycling posture and overall sports performance.

Those Who Wear High Heels

Wearing high heels produces ankle plantarflexion, shortening the calf muscles. Those who wear high heels often tend to have tight, short calf muscles and lower back pain. Tight calf muscles can have a negative effect on walking gait and balance.

The seated hamstring stretch can aid in extending the shortened gastrocnemius muscle. Stretching the calf decreases the negative impact of wearing high heels. The seated hamstring stretch also stretches the lower back and can reduce associated lower-back pain.

Office Workers

Those who sit for long periods, like office workers, can develop tight hamstrings. This alters the position of the pelvis and can result in lower back pain. Stretching the hamstrings minimizes the negative impacts prolonged sitting has on posture.

Studies found that stretching the hamstrings had a positive effect on seated posture and reduced lower-back pain. The seated hamstring stretch elongates the hamstrings and the erector spinae in the back. Performing the stretch throughout or at the end of the day can benefit office workers.

Who Should Not Do?

Those With Sciatica

Sciatica is a condition that occurs when the sciatic nerve becomes compressed at the back of the pelvis. It can cause pain, tingling, or numbness at the back of the pelvis and down the leg. 

Bending forward can cause further compression and irritation of the inflamed nerve.

The seated hamstring stretch involves deep forward flexion. It is not a suitable stretch for those with sciatica as it could put pressure on the sciatic nerve.

Those With An Inguinal Hernia

An inguinal hernia occurs when tissue or part of the intestines pushes through the abdominal wall. It often results from a combination of weak abdominals and intense pressure in the abdomen. Participating in activities that can cause discomfort, like bending or putting stress on a hernia site, is not advised.

Bending forward from the hips in a seated hamstring stretch may cause pain for those with an inguinal hernia. The forward hingeing position can also put pressure on the abdomen. A reclined, single-leg raise stretch may be a more suitable hamstring stretch option.

Those With Osteoporosis

Osteoporosis results from low bone density and is hallmarked by brittle bones. Due to this weakness, there is a higher risk of bone breakage or fracture.

Deep forward flexion can compress the spine, increasing the risk of fracture, especially for those with a severely rounded upper back.  Repetitive forward bending is also not recommended with this condition.

The seated hamstring stretch involves deep forward bending, which can put excessive pressure on the spine. Those with osteoporosis should consult with their healthcare provider about suitable stretches. 

Benefits Of The Seated Hamstring Stretch

Helps Muscle Imbalance

Many activities are unilateral and work on one side of the body more than the other. This leads to muscle imbalance and risk of injury by altering optimal alignment in the body. Sports like soccer, baseball, and badminton involve using one limb more than the other and cause muscle imbalances.

Isolating one side of the body at a time with unilateral exercises helps prevent or improve muscle imbalances. Additionally, static stretches are useful to counteract imbalances in the body.

The seated hamstring stretch is a unilateral, static stretch that allows you to work on each leg separately. Also, stretching each leg individually makes it easier to identify if one leg is tighter than the other. More time can be spent stretching the tighter leg to balance the flexibility between the sides.

Improves Squat Form

Squats need a good range of motion in the hips. Tight glutes can hamper hip flexion and limit squat depth. Good hip flexibility is also connected to the trunk’s upright posture during a squat. 

Ankle mobility is another key factor in squat form. Dorsiflexion of the ankle, the downward movement of the heel, is related to upper-body alignment. Increasing ankle dorsiflexion reduces the forward leaning of the trunk during a squat.

Increasing flexibility in the gastrocnemius and soleus permits a greater degree of ankle dorsiflexion. The seated hamstring stretch elongates the glutes and calves, leading to a better hip and ankle range of motion. Targeting two important squat facilitators in one stretch is an efficient way to improve squat form and depth.

Pair the seated hamstring stretch with these gluteus medius exercises to increase hip mobility.

Reduces Low Back Discomfort

Research shows a connection between hamstring tightness and low back pain. Short, tight hamstrings pull the pelvis out of optimal alignment, putting stress on the lower back. Performing static hamstring stretches can improve the range of motion that can alleviate low back pain.

A study found that stretching the hamstrings, calves, and back muscles aided in lower-back pain management. The seated hamstring stretch targets the hamstrings and lengthens the gastrocnemius and erector spinae. Regularly employing this stretch as part of a routine can positively impact posterior muscle tension and back pain.

Frequently Asked Questions

What are the benefits of seated hamstring stretch?

The seated hamstring stretch lengthens the muscles along the backside of the body. It is beneficial for preventing or reducing muscle imbalances in the lower body. It can also improve squat form and depth.

How often can I do the seated hamstring stretch?

The seated hamstring stretch can be performed daily for those with tight hamstrings or those working on flexibility. For others who want to reduce post-workout muscle tension, the stretch can be done on leg workout days.

When should I do the seated hamstring stretch?

The seated hamstring stretch can be added at the end of a workout to elongate the hamstrings to resting length. It can also be incorporated into a stretching program. To reduce discomfort from prolonged sitting, the stretch can be done at home or work.

Who should not do the seated hamstring stretch?

The seated hamstring stretch is unsuitable for those with back conditions like sciatica. It is also not recommended for those with osteoporosis or an inguinal hernia. Forward bending can cause pain or exacerbate these existing conditions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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