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Visual demonstration of the Seated Single Leg Hamstring Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Calves
Equipment
Mat
Exercise guide

Seated Single Leg Hamstring Stretch

4 steps Updated 29/08/2026

Seated Single Leg Hamstring Stretch is a bodyweight exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Yoga Mat.

Step by step

How to perform it

  1. Sit on the floor with your legs extended straight in front of you.
  2. Bend your left knee and place the sole of your left foot against your right inner thigh. Keep your right leg extended and straight.
  3. Reach forward with both hands towards your right foot, keeping your back straight. Aim to grasp your toes or reach as far as comfortable.
  4. 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.
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Last updated: 29/08/2026

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Seated Single Leg Hamstring Stretch

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