The seated single-leg hamstring stretch is a classic flexibility exercise where you sit with one leg extended and the other bent (foot against inner thigh), then fold forward over the extended leg. It targets one hamstring at a time, exposing left-right asymmetries and providing a controlled, deep stretch.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets one hamstring at a time
- Reveals left-right tightness asymmetries
- Controlled, deep stretch
- Calming and restorative
- No equipment needed
- Foundational hamstring flexibility exercise
How to perform
- Sit on the floor with both legs extended in front of you.
- Bend your left knee and bring the sole of your left foot against the inside of your right thigh.
- Sit up tall. Reach both arms overhead.
- Hinge forward at the hips over your right (extended) leg, keeping your back flat.
- Reach for your right foot, ankle, or shin — wherever you can comfortably reach.
- Feel the deep stretch through your right hamstring.
- Keep your right foot flexed (toes pointing up).
- Hold for 30 to 60 seconds. Breathe deeply. Switch sides.
FRONT VIEW
BACK VIEW
Calves
Primary
Lower Back
Primary
Hamstrings
Primary