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Knee · Stretching

Hamstring Self-Stretch

Hamstring self-stretch, 3 sets, hold 30 seconds per leg

Illustration of the Hamstring Self-Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Sit on the floor with one leg extended in front of you and the other leg bent. Gently lean forward toward the extended leg while keeping your back straight until you feel a stretch at the back of the thigh. Maintain the position without forcing, then slowly return to the starting position.

Tips: Keep your back straight to avoid lumbar strain and breathe deeply during the stretch. Do not push beyond your comfort level.

Progression: Gradually increase the duration of hold up to 45 seconds as the stretch becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none, mat
Starting position
Seated on the floor, one leg extended, the other bent
Clinical goal
Improve hamstring muscle flexibility
Also known as
seated hamstring stretch, posterior thigh stretch, hamstring stretch sitting

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.