Seated Hamstring Stretch



The hamstrings are large muscles that stretch from the sit bones in your pelvis down the back of the thigh and knee. When tight, your hamstrings can cause pain or tension in the legs, hips or low back area. Improving the flexibility of your hamstrings can help reduce this strain.

Set up

Start by sitting at the edge of a chair with your feet flat on the floor. Straighten out your right leg so your heel is on the floor and your toes are pointing upward.


Slowly lean your trunk forward, hinging at the hips as you reach your hands towards your right foot. You should feel a stretch in the back of your right thigh. Hold for 30-60 seconds. Repeat on the left side.


  • Don’t round or flex your spine. Focus on hinging from the hips.
  • This stretch should create tension in the hamstring muscle, not pain. If you feel sharp or shooting pain, ease out of the stretch and let your physical therapist or doctor know.
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