Seated Floor Hamstring Stretch

Seated Floor Hamstring Stretch is a beginner-level exercise in the stretching category that primarily works the hamstrings. It also recruits the calves.

How to do it

1. 1Sit 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.
2. 2Lean 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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.