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Upper Legs · Body Weight
Seated Single Leg Hamstring Stretch
Seated Single Leg Hamstring Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
How to do Seated Single Leg Hamstring Stretch
- Sit on the floor with your legs extended straight in front of you.
- Bend your left knee and place the sole of your left foot against your right inner thigh. Keep your right leg extended and straight.
- Reach forward with both hands towards your right foot, keeping your back straight. Aim to grasp your toes or reach as far as comfortable.
- Hold the stretch for 15-30 seconds, feeling the stretch in your right hamstring. Slowly release and return to the starting position. Repeat on the other side by extending your left leg and bending your right knee.
Form tips
- Keep your extended leg straight and avoid locking your knee to protect the joint.
- Ensure your bent knee is relaxed and the sole of your foot is comfortably placed against your inner thigh.
- Move into the stretch gradually and with control to prevent muscle strain or injury.
Seated Single Leg Hamstring Stretch alternatives
More hamstrings exercises
Seated Single Leg Hamstring Stretch FAQ
What muscles does Seated Single Leg Hamstring Stretch work?
Seated Single Leg Hamstring Stretch mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The calves work as secondary muscles.
What equipment do you need for Seated Single Leg Hamstring Stretch?
You need only a mat.
How many sets and reps of Seated Single Leg Hamstring Stretch should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Single Leg Hamstring Stretch good for beginners?
Yes. Seated Single Leg Hamstring Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Seated Single Leg Hamstring Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Seated Single Leg Hamstring Stretch?
Other exercises for the hamstrings include Exercise Ball Seated Hamstring Stretch, Standing Hamstring Calf Stretch With Resistance Band, Seated Leg Curl Machine and Dumbbell Rdl Stretch Isometric.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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