Seated Floor Hamstring Stretch

A beginner stretch for the hamstrings and calves.

Movement guide

Seated Floor Hamstring Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Floor Hamstring Stretch demonstrated on the 3D figure

3D demoSeated Floor Hamstring StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

Seated Hamstring and Calf Stretch demonstrated on the 3D figure

3D demoSeated Hamstring and Calf StretchIntermediate · Other / check instructions

Leg-up hamstring stretch demonstrated on the 3D figure

3D demoLeg-up hamstring stretchBeginner · Other / check instructions

Hamstring Stretch demonstrated on the 3D figure

3D demoHamstring StretchBeginner · Other / check instructions

Standing Hamstring and Calf Stretch demonstrated on the 3D figure

3D demoStanding Hamstring and Calf StretchBeginner · Other / check instructions

World's Greatest Stretch demonstrated on the 3D figure

3D demoWorld's Greatest StretchIntermediate · No equipment

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Questions people ask

What muscles does the Seated Floor Hamstring Stretch work?

Mainly the hamstrings, with help from the calves.

What equipment do I need for the Seated Floor Hamstring Stretch?

Other / check instructions.

Is the Seated Floor Hamstring Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Contract-relax hamstring stretch (PNF).

How do I make the Seated Floor Hamstring Stretch harder?

Progress to the Contract-relax hamstring stretch (PNF), or add load, range or slower lowering once your form is solid.