Seated Floor Hamstring Stretch

A seated hamstring stretch with hip flexion that improves flexibility and reduces tightness after leg training.

Instructions

1. Sit on a mat or floor with your back upright and core engaged.
2. Extend your right leg straight out in front of you on the floor.
3. Bend your left knee and position your left foot against your right inner thigh.
4. Maintain an upright posture with your shoulders back and chest open.
5. Lean forward from your hips while keeping your spine relatively straight.
6. Reach forward with your hands toward your right ankle until you feel a comfortable stretch in your hamstring.
7. Hold this stretched position for 15-30 seconds while breathing deeply and relaxing.
8. Return to the starting position and repeat on your opposite side.
9. Perform 2-3 stretches per leg as part of your cool-down routine.

Tips

• Lean from your hips rather than rounding your spine, which reduces hamstring stretch effectiveness
• Keep your extended leg straight with a slight knee bend if necessary for comfort
• You should feel the stretch primarily in the back of your extended leg
• Breathe deeply and relax into the stretch rather than forcing deeper flexibility
• This stretch is particularly effective after leg workouts or running
• If you lack hamstring flexibility, it’s better to bend your knee slightly than to force a deeper stretch with a rounded spine