knee focus
Seated Hamstring Stretch
Lengthens hamstrings to reduce knee strain.
Key cue: Hinge forward from your hips with a long back until you feel the back of the thigh.
Area
knee
Level
beginner
Volume
30s/side
Goal
mobility
How to do it
- 1Sit on the edge of a chair with one leg straight out in front of you, heel on the floor and toes pointing up. Keep the other foot flat.
- 2Sit tall and hinge forward from your hips, leading with your chest, until you feel a stretch along the back of the thigh.
- 3Hold for 30 seconds, breathing slowly, with your back long rather than rounded.
- 4Sit back up slowly and swap legs.
Easier and harder versions
- Easier
- Bend the knee slightly and hinge forward only a small way.
- Harder
- Rest your heel on a low stool in front of you and hinge forward, keeping your back long.
Helps with
Commonly used for:
Hamstring tightnessLower back tensionPost-run cool-down
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Reduces strain on knees
- Improves hip hinge
- Eases tight hamstrings from sitting
Muscles worked
Stretch. Stretches your hamstrings, calves and lower back.
HamstringsCalvesLower back
Form tips
- Imagine bringing your chest towards your knee, not your head.
- If you feel it behind the knee more than in the thigh, bend the knee slightly.
Common mistakes
- Rounding your back to reach further.
- Locking the knee hard or bouncing.
When to avoid or modify
- Pain, tingling or numbness that travels down the leg as you stretch: ease off, or stop
- A recent hamstring tear or strain: wait until your physiotherapist says stretching is fine
- Sharp pain high at the back of the thigh or in the buttock: stop
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder