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Seated Floor Hamstring Stretch

Seated Floor Hamstring Stretch is a beginner bodyweight stretching that mainly works your hamstrings, with help from your calves.

💪 Hamstrings🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Seated Floor Hamstring Stretch: starting position
Starting position
Seated Floor Hamstring Stretch: end position
End position

How to do the seated floor hamstring stretch

  1. 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.
  2. 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.

Muscles worked

Primary: HamstringsSecondary: Calves

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Seated Floor Hamstring Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

90/90 HamstringBodyweight · BeginnerLying HamstringOther · ExpertRunner's StretchBodyweight · BeginnerSplit SquatsBodyweight · IntermediateThe StraddleBodyweight · BeginnerFront Leg RaisesBodyweight · Beginner

FAQ

What muscles does the seated floor hamstring stretch work?

It mainly works your hamstrings; your calves assist.

How many sets and reps of seated floor hamstring stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the seated floor hamstring stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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