Seated Hamstring
Seated Hamstring is a flexibility - seated two-leg pnf exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus
- Exercise type
- Flexibility - seated two-leg PNF
Exercise technique
- Sit
Sit on the floor with both legs extended forward and your partner behind you.
- Torso
Lift your chest and lean slightly forward from your hips.
- Support
Ask your partner to provide light, even support at your shoulders.
- Contract
With low effort, try to push your torso backward while your partner prevents movement.
- Relax
Release the push and relax the backs of your thighs.
- Stretch
Allow your partner to guide your torso forward a small distance.
- Exit
After pressure is released, return slowly to an upright seated position.
Key technique points
- Move forward from your hips.
- Do not press your knees backward.
- Discuss the stretch limit with your partner.
- Keep the contraction gentle.
- Distribute shoulder pressure evenly.
- Keep breathing.
Common mistakes
Pushing on the lower back
Do not let your partner apply pressure to your lower back.
Collapsing the back
Do not force your spine to round instead of stretching your hamstrings.
Resisting with full force
Do not turn the PNF effort into a strength contest.
Sudden forward pressure
Do not accept a rapid angle increase after relaxation.
Locking the knees
Do not force the joints backward to keep the legs straight.
Stopping communication
Do not silently endure your partner's pressure as the stretch intensifies.
Frequently asked questions
Seated Hamstring: why is “Pushing on the lower back” a mistake?
Do not let your partner apply pressure to your lower back.
Seated Hamstring: why is “Collapsing the back” a mistake?
Do not force your spine to round instead of stretching your hamstrings.
Seated Hamstring: why is “Resisting with full force” a mistake?
Do not turn the PNF effort into a strength contest.
Seated Hamstring: why is “Sudden forward pressure” a mistake?
Do not accept a rapid angle increase after relaxation.
Seated Hamstring: why is “Locking the knees” a mistake?
Do not force the joints backward to keep the legs straight.
Seated Hamstring: why is “Stopping communication” a mistake?
Do not silently endure your partner's pressure as the stretch intensifies.
What should I focus on when doing Seated Hamstring?
Move forward from your hips. Do not press your knees backward. Discuss the stretch limit with your partner. Keep the contraction gentle. Distribute shoulder pressure evenly. Keep breathing.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.