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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Biceps
- Secondary muscles
- Lower back Glutes
- Equipment
- Mat
Leg Extended Stretch on Bench
4 steps Updated 29/08/2026
Leg Extended Stretch on Bench is a bodyweight exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Yoga Mat.
Step by step
How to perform it
- Begin by sitting on the edge of a bench with both legs bent and your feet flat on the floor. Keep your back straight and your core engaged.
- Extend your right leg forward until it is parallel to the floor, keeping your leg straight.
- Hold the stretch for 15-30 seconds, feeling the stretch in your hamstring and lower back.
- Slowly bring your right leg back to the starting position with both feet flat on the floor. Repeat the stretch with your left leg extended. Alternate sides for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Leg Extended Stretch on Bench
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