Seated Floor Hamstring Stretch

Seated Floor Hamstring Stretch is a flexibility - forward hip hinge exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Soleus
Exercise type: Flexibility - forward hip hinge

Exercise technique

Sit
Extend your right leg forward and bring your left foot toward the right inner thigh.
Pelvis
Balance both sitting bones on the floor.
Sit tall
Lengthen your chest upward and face your right foot.
Lean
Hinge forward from your hips and move your hands toward your right shin.
Limit
Stop once you feel a comfortable stretch in the back of the thigh without forcing your knee.
Hold
Relax your shoulders, keep your torso long and breathe.
Switch
Straighten from your hips and switch leg positions.

Key technique points

Initiate forward movement from your hips.
Do not force yourself to reach the ankle.
Keep the extended knee slightly soft.
Do not press on the bent knee.
Keep your chest facing the extended leg.
Increase the stretch slowly.

Common mistakes

Collapsing to reach the foot

Do not round your lower back and neck simply to reach farther.

Locking the knee

Do not press on your thigh and force the joint backward.

Pressing down the bent knee

Do not push the knee toward the floor with your other hand.

Rotating the pelvis

Do not let one hip move backward and make the stretch asymmetrical.

Hard bouncing

Do not perform jolting forward-and-back repetitions.

Pulling the head forward

Do not force the back of your neck toward the foot.

Frequently asked questions