Seated Floor Hamstring Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Mat
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Floor Hamstring Stretch is a flexibility exercise that primarily targets the hamstrings while also engaging the lower back and hip flexors. Performed on a mat, it involves sitting with one leg extended and the other bent inward, then slowly leaning forward to reach the extended ankle. This position stretches the posterior chain, improves hamstring flexibility, and gently mobilizes the lower back and hips. It can be held for 15 to 30 seconds and repeated for multiple sets to enhance overall lower body mobility and reduce muscle tightness.
How to Perform
Sit on a mat with one leg stretched straight in front of you, keeping the toes aimed upward, while bending the other leg so the sole rests against the inner thigh of the extended leg.
Gradually hinge at the hips and reach toward the foot of the straightened leg, feeling a gentle tension along the hamstring.
Maintain this forward stretch for 15 to 30 seconds, ensuring your back stays elongated and shoulders relaxed.
Slowly return to the upright seated position without bouncing or forcing the movement.
Switch legs and repeat the stretch on the opposite side.
Perform multiple repetitions or hold durations as needed to improve hamstring flexibility and support lower back and hip mobility.
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Tips
Keep your back straight while leaning forward to avoid putting stress on the lower back.
Breathe deeply and steadily to help relax the muscles during the stretch.
Avoid bouncing or forcing your reach, as this can cause muscle strain.
Engage your core slightly to support your lower back and maintain balance.
Point your toes upward to maximize hamstring engagement and stretch.
Move slowly into the stretch to control the tension and prevent injury.
Use a yoga strap or towel around the foot if you cannot reach it comfortably.
Hold the stretch long enough (15–30 seconds) to allow the muscles to relax and elongate.
Stretch both legs evenly to maintain balanced flexibility.
Stop immediately if you feel sharp pain; only mild tension should be felt.
How Not to Perform
Do not round or hunch your back while reaching forward, as this shifts tension away from the hamstrings and strains the lower back.
Do not bounce or jerk your body to reach the foot, which can cause muscle tears.
Do not force your leg to straighten fully if your flexibility does not allow it, to avoid overstretching.
Do not hold your breath; this reduces muscle relaxation and effectiveness of the stretch.
Do not place your bent leg in an unstable position that causes hip or knee strain.
Do not perform the stretch on a hard surface without a mat, which can be uncomfortable and reduce focus.
Do not lean from the shoulders only; hinge from the hips to target the hamstrings properly.
Do not ignore slight discomfort—pain is a sign you are stretching incorrectly.
Do not rush through the hold; insufficient duration limits flexibility gains.
Do not neglect switching sides evenly, as this can create muscle imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
